Bootcamp
Thursday, February 8th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions
-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 KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions
-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
Pull-Ups
Every Minute on the Minute X 4 Rounds
1) 3 Cleans @ 60% 1 Rm
2) 3 Cleans @ 65% 1 Rm
3-4) 3 Cleans @ 70% 1 Rm
Every 1:15 Minutes on the Minute X 3 Rounds
6 Chin-Ups
Every 1:15 Minutes on the Minute X 3 Rounds
8 Bent Over Rows
Every Minute on the Minute X 4 Rounds
1) 3 Cleans @ 60% 1 Rm
2) 3 Cleans @ 65% 1 Rm
3-4) 3 Cleans @ 70% 1 Rm
Every 1:15 Minutes on the Minute X 3 Rounds
6 Chin-Ups
Every 1:15 Minutes on the Minute X 3 Rounds
8 Bent Over Rows
WOD
Workout Format
For Time ~ 5 Rounds ~ Re-Test from December 28th
Competitive
15/12 Cal Bike
10 Alternating Db Snatches (75/55)
10 Alternating Db Snatches (75/55)
Performance
15/12 Cal Bike
10 Alternating Db Snatches (50/35)
10 Alternating Db Snatches (50/35)
Lifestyle
10/8 Cal Bike
10 Alternating Db Snatches
10 Alternating Db Snatches
Conditioning Warm-Up
5 Minutes To Do 3-5 Rounds of WOD Warm-Up
20 SEC. Bike
2 Db Snatches (Build to Working Weight)
20 SEC. Bike
2 Db Snatches (Build to Working Weight)