Bootcamp
Tuesday, March 14th, 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
Medball Deadlift, Curl, and Press
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
Medball Deadlift, Curl, and Press
Clean Demo / Practice / Form Checks
Strength
Cleans
Every 3 minute on the minute x 4 rounds
8 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
8 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
AMRAP - 12 minutes
Competitive
12 Power Cleans (135 / 95)
20 Pull-ups
20 Pull-ups
Performance
12 Power Cleans (95 / 65)
20 Jumping Pull-ups
20 Jumping Pull-ups
Lifestyle
12 Power Cleans
20 Ring Rows
20 Ring Rows