Bootcamp
Tuesday, July 11th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Lying Leg Raises
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using PVC)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Lying Leg Raises
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using PVC)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:
Strength
Squat Clean
Build to a Heavy 3 Reps in 10 Minutes
Touch and Go Squat Clean
Coaches' Notes: If You Catch the Clean High or Have Trouble With Squat Cleans Thats Okay. Catch Where You Can and Squat From There.
Build to a Heavy 3 Reps in 10 Minutes
Touch and Go Squat Clean
Coaches' Notes: If You Catch the Clean High or Have Trouble With Squat Cleans Thats Okay. Catch Where You Can and Squat From There.
WOD
Workout Format
5 Rounds For Time (12 minute time cap)
Competitive
10 Strict Pull-Ups
20 KB Swings (50/35)
20 KB Swings (50/35)
Performance
10 Strict Band Pull-Ups
20 KB Swings (35/25)
20 KB Swings (35/25)
Lifestyle
15 Ring Rows
20 KB Swings
Coaches' Notes: Muscle Fatigue Is Going to Play a Big Role Here,
Manage That by Breaking Work Into Doable Sets.
Large Class Option:
In Pairs for Time
42-36-30-18-12
Pull-Ups Split
21-18-15-9-6
Sync Push-Ups
20 KB Swings
Coaches' Notes: Muscle Fatigue Is Going to Play a Big Role Here,
Manage That by Breaking Work Into Doable Sets.
Large Class Option:
In Pairs for Time
42-36-30-18-12
Pull-Ups Split
21-18-15-9-6
Sync Push-Ups
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Overhead Stretch
Single Arm Doorway Stretch
Band Lat Overhead Stretch