Bootcamp
Tuesday, February 28th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Assisted Squat with 3 second pause
Empty Bar Shoulder Rotations
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Empty Bar Overhead Squat
Clean Demo / Practice / Form Checks
Assisted Squat with 3 second pause
Empty Bar Shoulder Rotations
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Empty Bar Overhead Squat
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
Workout Format
4 Rounds for Time
Competitive
10 Toes to Bar
10 Overhead Squats (135 / 95)
10/8 cal Bike
10 Overhead Squats (135 / 95)
10/8 cal Bike
Performance
10 Leg Raises
10 Overhead Squats (95 / 65)
10/8 cal Bike
10 Overhead Squats (95 / 65)
10/8 cal Bike
Lifestyle
10 Knee Raises
10 Front Squats
10/8 cal Bike
10 Front Squats
10/8 cal Bike