Bootcamp
Saturday, August 5th, 2023 - Bootcamp
General Warm-Up
Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Single Arm Ring Row Right
Single Arm Ring Row Left
Push-Ups
Supinated Pull-up Negatives
Clean and Jerk Technique Work: (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 Power Clean
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Single Arm Ring Row Right
Single Arm Ring Row Left
Push-Ups
Supinated Pull-up Negatives
Clean and Jerk Technique Work: (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 Power Clean
Bathroom Break and Scaling Options:
WOD
Workout Format
30 Rounds for Time in Pairs You Go I Go per Round
Competitive
5 Wall Balls (20/14)
4 Handstand Push-Ups
3 Power Clean (150/115 )
4 Handstand Push-Ups
3 Power Clean (150/115 )
Performance
5 Wall Balls (14/10)
4 Hand Release Push-Ups
3 Power Clean (125/95)
4 Hand Release Push-Ups
3 Power Clean (125/95)
Lifestyle
5 Wall Balls
4 Elevated Push-Ups
3 Power Clean
4 Elevated Push-Ups
3 Power Clean
Cooldown
1 Minute per Stretch per Side
Single Leg Seated Hamstring Stretch
Forearm Stretch
Single Leg Seated Hamstring Stretch
Forearm Stretch