Bootcamp
Tuesday, December 12th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
With Coach Using a PVC Then With the Empty Bar, 2 Rounds
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
Rest 30 Seconds
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
With Coach Using a PVC Then With the Empty Bar, 2 Rounds
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
Rest 30 Seconds
Strength
Cleans
Every 2 minutes on the minutes x 5 rounds
Build to a Heavy 3 reps
Every 2 minutes on the minutes x 5 rounds
Build to a Heavy 3 reps
WOD
Workout Format
4 Rounds for Time
Competitive
21/17 Cal Air Bike
14 Wall Balls (20/14)
7 Deadlifts (275/195)
14 Wall Balls (20/14)
7 Deadlifts (275/195)
Performance
21/17 Cal Air Bike
14 Wall Balls (14/10)
7 Deadlifts (195/135)
14 Wall Balls (14/10)
7 Deadlifts (195/135)
Lifestyle
21/17 Cal Air Bike
14 Wall Balls
7 Deadlifts
14 Wall Balls
7 Deadlifts
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 sec Bike
5 Wall Balls
2 Deadlifts (Warm-up to Working Weight)
20 sec Bike
5 Wall Balls
2 Deadlifts (Warm-up to Working Weight)