Bootcamp
Thursday, February 22nd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra ROM Med Ball Pull over on Bench
Dumbbell Wrist Curl and Extensions
Med Ball Power Clean and Push Jerk
Med Ball Goblet Squats
-Into-
4 Minutes to Perform 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 -
2 Rounds / 20 Seconds Each
Extra ROM Med Ball Pull over on Bench
Dumbbell Wrist Curl and Extensions
Med Ball Power Clean and Push Jerk
Med Ball Goblet Squats
-Into-
4 Minutes to Perform 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
Strength
Every Minute on the Minute x 6 Rounds
3 Push Jerks @ a Challenging Weight
Every 1:15 on the Minute x 3 Rounds
7 Strict Chin Ups
Every 1:45 on the Minute X 4 Rounds
8 Single Arm DB Rows
3 Push Jerks @ a Challenging Weight
Every 1:15 on the Minute x 3 Rounds
7 Strict Chin Ups
Every 1:45 on the Minute X 4 Rounds
8 Single Arm DB Rows
WOD
Workout Format
AMRAP 7
Competitive
6 Cleans (205/145)
9 Cleans (185/130)
12 Cleans (160/115)
Max Cleans (135/95)
9 Cleans (185/130)
12 Cleans (160/115)
Max Cleans (135/95)
Performance
6 Cleans (170/115)
9 Cleans (155/105)
12 Cleans (140/95)
Max Cleans (100/70)
9 Cleans (155/105)
12 Cleans (140/95)
Max Cleans (100/70)
Lifestyle
6 Cleans (Approx. 75% 1 RM)
9 Cleans (Approx. 70% 1 RM)
12 Cleans (Approx. 60% 1 RM)
Max Cleans (Approx. 50% 1 RM)
9 Cleans (Approx. 70% 1 RM)
12 Cleans (Approx. 60% 1 RM)
Max Cleans (Approx. 50% 1 RM)
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
Build to Your Heaviest Clean
3 Cleans
2 Cleans
1 Clean Repeated Until at Your First Sets Working Weight.
Build to Your Heaviest Clean
3 Cleans
2 Cleans
1 Clean Repeated Until at Your First Sets Working Weight.