Bootcamp
Saturday, August 19th, 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
Skip
Med Ball Squat Clean
Med Ball Overhead Press
Ring Row
Med Ball Stiff Leg Deadlift
Hollow Hold
Clean Technique Breakdown: (With Coach Using PVC)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
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
Skip
Med Ball Squat Clean
Med Ball Overhead Press
Ring Row
Med Ball Stiff Leg Deadlift
Hollow Hold
Clean Technique Breakdown: (With Coach Using PVC)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:
WOD
Workout Format
In Pairs For Time
Competitive
100 Cleans Split (95/65)
80 Double Unders Each
60 Devil Press Split (40/30)
40 Single Leg Lateral Db Hops Each
20 Clusters Split (95/65)
80 Double Unders Each
60 Devil Press Split (40/30)
40 Single Leg Lateral Db Hops Each
20 Clusters Split (95/65)
Performance
100 Cleans Split (65/45)
80 Double Unders or 135 Single Unders Each
60 Devil Press Split (35/25)
40 Single Leg Lateral Db Hops Each
20 Clusters Split (65/45)
80 Double Unders or 135 Single Unders Each
60 Devil Press Split (35/25)
40 Single Leg Lateral Db Hops Each
20 Clusters Split (65/45)
Lifestyle
100 Cleans Split
80 Single Unders Each
60 Devil Press Split
40 Single Leg Lateral Db Hops Each
20 Clusters Split
80 Single Unders Each
60 Devil Press Split
40 Single Leg Lateral Db Hops Each
20 Clusters Split
Cooldown
1 Minute per Stretch per Side
Half Saddle Quad Stretch
Band Lat Stretch
Half Saddle Quad Stretch
Band Lat Stretch