Bootcamp
Monday, October 30th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat
Strength
Barbell Split Squats
Build to a Heavy 6 per Side in 10 Minutes
Build to a Heavy 6 per Side in 10 Minutes
Conditioning Warm-Up
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
5 Minutes to Do 1-3 Rounds of WOD Warm-up
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
5 Minutes to Do 1-3 Rounds of WOD Warm-up
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight
WOD - retest
5 Rounds for Time
COMPETITIVE
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
PERFORMANCE
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
LIFESTYLE
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
COMPETITIVE
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
PERFORMANCE
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
LIFESTYLE
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks