Bootcamp
Monday, July 10th, 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
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Back Squat Warm-up
On Call Back Squats (Enough Reps to See Each Athlete)
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
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Back Squat Warm-up
On Call Back Squats (Enough Reps to See Each Athlete)
Bathroom Break and Scaling Options:
Strength
Back Squat
Build to a Heavy 15 Reps in 10 Minutes
Coaches' Notes: High Reps Today, Take Enough Rest to Let Your Heart Rate Come Down. You’ll Be Looking To Do 3-5 Sets
Build to a Heavy 15 Reps in 10 Minutes
Coaches' Notes: High Reps Today, Take Enough Rest to Let Your Heart Rate Come Down. You’ll Be Looking To Do 3-5 Sets
WOD
Workout Format
15 Minute Time Cap
Competitive
21-15-9 (15 Minute Time Cap)
Cleans (115/85)
Cals Air Bike or Row
Push-Ups
Cleans (115/85)
Cals Air Bike or Row
Push-Ups
Performance
21-15-9
Cleans (95/65)
Cals Air Bike or Row
Push-Ups
Cleans (95/65)
Cals Air Bike or Row
Push-Ups
Lifestyle
21-15-9
Cleans
Push-Ups
15-9-6
Air Bike Cals or Row
Coaches' Notes: This Is a Fast to Moderate Paced Workout. The Movements Don’t Compound on Each other to Much So Try to Move Smoothly. Breaking as Little as Possible.
Large Class Option
In Teams of 2
16 Handstand Push-Ups (Split)
6 Single Arm 25FT Db Farmer Carry (Split)
200M Run (Together)
Cleans
Push-Ups
15-9-6
Air Bike Cals or Row
Coaches' Notes: This Is a Fast to Moderate Paced Workout. The Movements Don’t Compound on Each other to Much So Try to Move Smoothly. Breaking as Little as Possible.
Large Class Option
In Teams of 2
16 Handstand Push-Ups (Split)
6 Single Arm 25FT Db Farmer Carry (Split)
200M Run (Together)