Bootcamp
Thursday, August 29th, 2024 - Bootcamp
General Warm-Up
2 Rounds
16 Box Step-Ups
15 Band Bicep Curls
15 Band Overhead Press
10 No Equipment Split Jerks
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead
16 Box Step-Ups
15 Band Bicep Curls
15 Band Overhead Press
10 No Equipment Split Jerks
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead
Strength
Overhead Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max
WOD
Workout Format
3 Rounds
Competitive
15 Box Jump Overs (24/20)
16 Single Db Clean and Split Jerks (50/35)
16 Single Db Clean and Split Jerks (50/35)
Performance
15 Box Jump Overs or Step Overs (20/20)
16 Single Db Clean and Split Jerks (35/25)
16 Single Db Clean and Split Jerks (35/25)
Lifestyle
15 Box Step Overs
16 Single Db Clean and Split Jerks
16 Single Db Clean and Split Jerks