Bootcamp
Tuesday, February 21st, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 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
Med Ball Deadlift, Curl, and Press
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
Med Ball Deadlift, Curl, and Press
Clean Demo / Practice / Form Checks
Strength
FRONT SQUATS
Every 3 minute on the minute x 4 rounds
Clean x 3 single reps buidling 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 buidling 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
Workout Format
4 Rounds
Competitive
8 Thrusters (115 / 85)
15 / 11 Cal Bike or 20 / 15 Cal Row
15 / 11 Cal Bike or 20 / 15 Cal Row
Performance
8 Thrusters (95 / 65)
12 / 8 Cal Bike or 17 / 12 Cal Row
12 / 8 Cal Bike or 17 / 12 Cal Row
Lifestyle
8 Thrusters
45 seconds Bike or Row
45 seconds Bike or Row