Bootcamp
Tuesday, January 16th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
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 -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
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
Clean
Every 1.5 Minutes on the Minutes X 8 Rounds
Build to a Heavy 2 Reps
Every 1.5 Minutes on the Minutes X 8 Rounds
Build to a Heavy 2 Reps
WOD
Workout Format
For Time
30-20-10-20-30
30-20-10-20-30
Competitive
KB Swings (50/35)
Cal Air Bike
Air Squats
Cal Air Bike
Air Squats
Performance
KB Swings (35/25)
Cal Air Bike
Air Squats
Cal Air Bike
Air Squats
Lifestyle
KB Swings
Half Cal Air Bike
Air Box Squats
Half Cal Air Bike
Air Box Squats
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 Sec Air Bike
8 Air Squats
8 KB Swings
20 Sec Air Bike
8 Air Squats