Bootcamp
Friday, May 2nd, 2025 - Bootcamp
General Warm-Up
Mobility:
30 Seconds Alternating Lunge to Twist
30 Seconds Dynamic Squat
30 Seconds Alternating Runner Stretch
30 Seconds Prayer Stretch
30 Seconds Ankle Stretch
30 Seconds Wrist Stretch
Movement Prep:
5 Reps Empty Bar Good Morning
5 Reps Empty Bar Deadlift
5 Reps Empty Bar Hang Muscle Cleans
5 Reps Empty Bar Front Squat
5 Reps Empty Bar Power Cleans
5 Reps Empty Bar Squat Cleans
30 Seconds Alternating Lunge to Twist
30 Seconds Dynamic Squat
30 Seconds Alternating Runner Stretch
30 Seconds Prayer Stretch
30 Seconds Ankle Stretch
30 Seconds Wrist Stretch
Movement Prep:
5 Reps Empty Bar Good Morning
5 Reps Empty Bar Deadlift
5 Reps Empty Bar Hang Muscle Cleans
5 Reps Empty Bar Front Squat
5 Reps Empty Bar Power Cleans
5 Reps Empty Bar Squat Cleans
Strength
Movement: Deadlifts
Sets X Reps: 4 Sets X 5 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:
Sets X Reps: 4 Sets X 5 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:
WOD
Workout Format
EMOM 20 Minutes
Minute 1) 100M Run
Minute 2) 20 Dumbbell Snatches (50/35)
Minute 3) 12/10 Cal Row
Minute 4) 6 Squat Cleans (135/95)
Minute 1) 100M Run
Minute 2) 20 Dumbbell Snatches (35/25)
Minute 3) 10/8 Cal Row
Minute 4) 6 Squat Cleans (95/65)
Minute 1) 80M Run
Minute 2) 20 Dumbbell Snatches
Minute 3) 40 Seconds Row
Minute 4) 6 Squat Cleans
Minute 1) 100M Run
Minute 2) 20 Dumbbell Snatches (50/35)
Minute 3) 12/10 Cal Row
Minute 4) 6 Squat Cleans (135/95)
Minute 1) 100M Run
Minute 2) 20 Dumbbell Snatches (35/25)
Minute 3) 10/8 Cal Row
Minute 4) 6 Squat Cleans (95/65)
Minute 1) 80M Run
Minute 2) 20 Dumbbell Snatches
Minute 3) 40 Seconds Row
Minute 4) 6 Squat Cleans
Notes
Coaching Notes
Form: Be Careful of Heel Striking During the Run and Keep Your Core Rigid During the Weighted Movements.
Stimulus: This EMOM Is a Great Opportunity to Practice a Couple of High Power Output Movements Under Fatigue. Adjust the Reps or Weight as Needed to Have at Least a 10 Second Rest After Each Set.
Form: Be Careful of Heel Striking During the Run and Keep Your Core Rigid During the Weighted Movements.
Stimulus: This EMOM Is a Great Opportunity to Practice a Couple of High Power Output Movements Under Fatigue. Adjust the Reps or Weight as Needed to Have at Least a 10 Second Rest After Each Set.