Bootcamp
Saturday, March 16th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms
Lying Alternating Toe Touches
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms
Lying Alternating Toe Touches
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
WOD
Workout Format
14 Rounds in Pairs ~ You Go I Go Each Round
Competitive
7 power cleans (135/95)
7 burpees over bar
7 toes to bar
-into-
50 cal air bike split
7 burpees over bar
7 toes to bar
-into-
50 cal air bike split
Performance
7 Power Cleans (95/65)
7 Burpees Over Bar
7 Knees to Chest
-Into-
50 Cal Air Bike Split
7 Burpees Over Bar
7 Knees to Chest
-Into-
50 Cal Air Bike Split
Lifestyle
7 Hang Power Cleans
7 No Push-up Burpees, or Elevated Burpees
7 Knee Raises or Lying Leg Raises
-Into-
3 Minute Air Bike Each
7 No Push-up Burpees, or Elevated Burpees
7 Knee Raises or Lying Leg Raises
-Into-
3 Minute Air Bike Each
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Rounds
2 Power Cleans (Build to Your Working Weight)
1 Round
3 Burpees Over Bar
3 Toes to Bar
3 Rounds
2 Power Cleans (Build to Your Working Weight)
1 Round
3 Burpees Over Bar
3 Toes to Bar