Bootcamp
Tuesday, February 14th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean
Clean Demo / Practice / Form Checks
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean
Clean Demo / Practice / Form Checks
Strength
Cleans
Every 3 minute on the minute x 4 rounds
Clean x 3 single reps building weight each set
* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 3 minute on the minute x 4 rounds
Clean x 3 single reps building weight each set
* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Competitive
3 Rounds
10 Toes to Bar
10/8 Cal Row
-into-
40 Devil Press (35 / 25)
-into-
3 Rounds
10 Sit-ups
10/8 Cal Row
10 Toes to Bar
10/8 Cal Row
-into-
40 Devil Press (35 / 25)
-into-
3 Rounds
10 Sit-ups
10/8 Cal Row
Performance
3 Rounds
10 Hanging Leg Raises
10/8 Cal Row
-into-
40 Devil Press (25 / 15)
-into-
3 Rounds
10 Sit-ups
10/8 Cal Row
10 Hanging Leg Raises
10/8 Cal Row
-into-
40 Devil Press (25 / 15)
-into-
3 Rounds
10 Sit-ups
10/8 Cal Row
Lifestyle
3 Rounds
10 Hanging Knee Raises
10/8 Cal Row
-into-
40 Devil Press
-into-
3 Rounds
10 Sit-ups
10/8 Cal Row
10 Hanging Knee Raises
10/8 Cal Row
-into-
40 Devil Press
-into-
3 Rounds
10 Sit-ups
10/8 Cal Row