Bootcamp
Thursday, April 18th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Band Rows
Band Bicep Curls
Plank Hold
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Band Rows
Band Bicep Curls
Plank Hold
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2-3 Rounds
3 Hang Cleans Build Weight
Ab Roll Outs With Barbell From the Knees
20 Second Air Bike
2-3 Rounds
3 Hang Cleans Build Weight
Ab Roll Outs With Barbell From the Knees
20 Second Air Bike
Strength
In 10 Minutes Complete @ Light Weight
15 Touch and Go Snatches / Rest 1 Minute
12 Touch and Go Snatches / Rest 1 Minute
9 Touch and Go Snatches / Rest 1 Minute
In 10 Minutes Complete @ Light Weight
15 Touch and Go Clean and Jerks / Rest 1 Minute
12 Touch and Go Clean and Jerks / Rest 1 Minute
9 Touch and Go Clean and Jerks / Rest 1 Minute
15 Touch and Go Snatches / Rest 1 Minute
12 Touch and Go Snatches / Rest 1 Minute
9 Touch and Go Snatches / Rest 1 Minute
In 10 Minutes Complete @ Light Weight
15 Touch and Go Clean and Jerks / Rest 1 Minute
12 Touch and Go Clean and Jerks / Rest 1 Minute
9 Touch and Go Clean and Jerks / Rest 1 Minute
WOD
Workout Format
In Pairs ~ Split Reps (For Time)
20-18-16-14-12-10-8-6-4
20-18-16-14-12-10-8-6-4
Competitive
Hang Cleans (115/85)
Bike Cals
Ab Roll Outs With Barbell From the Knees
Bike Cals
Ab Roll Outs With Barbell From the Knees
Performance
Hang Cleans (95/65)
Bike Cals
Ab Roll Outs With Barbell From the Knees (Do Not Need to Full Extend)
Bike Cals
Ab Roll Outs With Barbell From the Knees (Do Not Need to Full Extend)
Lifestyle
Hang Cleans (95/65)
Bike Cals
High Plank Reach Barbell Taps
Bike Cals
High Plank Reach Barbell Taps