Bootcamp
Friday, July 7th 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Ski Jacks
Push-Ups or Knee Push-Ups
Strict Pull-Ups or Banded Pull-Ups
Lunges
Sit-Ups
Push Press / Jerk Warm-Up:
On Coaches Call Out Front Rack Knee Bend (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip and Jump (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip, Jump, Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Clean Warm-Up:
On Coaches Call Out Clean Grip Down and up (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Clean Grip High Pull (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Muscle Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Squat Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Ski Jacks
Push-Ups or Knee Push-Ups
Strict Pull-Ups or Banded Pull-Ups
Lunges
Sit-Ups
Push Press / Jerk Warm-Up:
On Coaches Call Out Front Rack Knee Bend (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip and Jump (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip, Jump, Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Clean Warm-Up:
On Coaches Call Out Clean Grip Down and up (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Clean Grip High Pull (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Muscle Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Squat Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options:
Strength
Push Press
Push Press Weight Warm-up (3 Minutes)
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Push Press
Coach Notes: Try to Beat or Match Previous Weeks Lift.
Push Press Weight Warm-up (3 Minutes)
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Push Press
Coach Notes: Try to Beat or Match Previous Weeks Lift.
WOD
Workout Format
5 Rounds for Time in Pairs (15 Minute Time Cap)
Competitive
50 Sync Med Ball Sit-Ups (20/14)
50 Split Double Db Lunges (35/25)
5 Clean and Jerks Each (185/125)
50 Split Double Db Lunges (35/25)
5 Clean and Jerks Each (185/125)
Performance
50 Sync Med Ball Sit-Ups (14/10)
50 Split Double Db Lunges (25/15)
5 Clean and Jerks Each (135/95)
50 Split Double Db Lunges (25/15)
5 Clean and Jerks Each (135/95)
Lifestyle
50 Sync Sit-Ups
50 Split Lunges
5 Clean and Jerks Each
Coaches' Notes: This Is a Heavy Weight Clean Take Your Time to Keep Form Safe. Manage Leg and Shoulder Fatigue, but Go Unbroken Through the Sit-Ups and Lunges.
50 Split Lunges
5 Clean and Jerks Each
Coaches' Notes: This Is a Heavy Weight Clean Take Your Time to Keep Form Safe. Manage Leg and Shoulder Fatigue, but Go Unbroken Through the Sit-Ups and Lunges.
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Seal Stretch
Crossbody Shoulder Stretch
Couch Stretch
Seal Stretch
Crossbody Shoulder Stretch