Bootcamp
Tuesday, August 1st, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Air Squats
Glute Bridge
Push-up Negatives
Ring Rows
Clean and Jerk Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Clean and Jerk Technique Breakdown: (With Coach Using Pvc)
5 Push Jerks
5 Split Jerks
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Air Squats
Glute Bridge
Push-up Negatives
Ring Rows
Clean and Jerk Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Clean and Jerk Technique Breakdown: (With Coach Using Pvc)
5 Push Jerks
5 Split Jerks
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:
Strength
Clean & Jerk
Every Minute on the Minute X 10 Minutes
1-3) 3 Clean and Jerk @ 60%
4-6) 2 Clean and Jerk @ 70%
7-10) 1 Clean and Jerk @ 80%
Coaches' Notes: Work on Good Technique at These Percentages.
Every Minute on the Minute X 10 Minutes
1-3) 3 Clean and Jerk @ 60%
4-6) 2 Clean and Jerk @ 70%
7-10) 1 Clean and Jerk @ 80%
Coaches' Notes: Work on Good Technique at These Percentages.
WOD
Workout Format
4 Rounds (15 Minute Time Cap)
Competitive
20/16 Cal Row
25 Weighted Sit-Ups (20/14)
25 Weighted Sit-Ups (20/14)
Performance
20/16 Cal Row
25 Weighted Sit-Ups (14/10)
25 Weighted Sit-Ups (14/10)
Lifestyle
1:45 Row
25 Sit-Ups
25 Sit-Ups
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch
Couch Stretch
Straight Leg Calf Stretch