Bootcamp
Tuesday, March 19th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds Each
Bent Over Body Sways
PVC Pace Overs
Dynamic Squats
PVC Panda Pulls
Band Good Morning
Band Row
- Into -
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
- Into -
2 Rounds / 30 Seconds Each
Bent Over Body Sways
PVC Pace Overs
Dynamic Squats
PVC Panda Pulls
Band Good Morning
Band Row
- Into -
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
Strength
Every 1:30 on the Minute X 5 Rounds
3 Touch and Go Power Cleans @ Moderate Weight
Every Minute on the Minute X 4 Rounds
3 Clean High Pulls @ Easy Weight
3 Touch and Go Power Cleans @ Moderate Weight
Every Minute on the Minute X 4 Rounds
3 Clean High Pulls @ Easy Weight
WOD
Workout Format
For Time
Competitive
20-18-16-14-12-10
Cleans (75/55)
10-9-8-7-6-5
25FT Farmer Carry (50/35)
Cleans (75/55)
10-9-8-7-6-5
25FT Farmer Carry (50/35)
Performance
20-18-16-14-12-10
Hang Cleans (45/35)
10-9-8-7-6-5
25FT Farmer Carry (40/25)
Hang Cleans (45/35)
10-9-8-7-6-5
25FT Farmer Carry (40/25)
Lifestyle
16-14-12-10-8-6
Hang Cleans or Cleans
10-9-8-7-6-5
25FT Farmer Carry
Hang Cleans or Cleans
10-9-8-7-6-5
25FT Farmer Carry
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
5 Cleans (Adjust Weight as Needed)
1 25FT Farmer Carries
1-3 Rounds
5 Cleans (Adjust Weight as Needed)
1 25FT Farmer Carries
Notes
(The goal is to put your grip to the test, the cleans aren't heavy but can you hold on?)