Bootcamp
Tuesday, March 7th, 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 8 rounds
Round 1-2 x 5 single reps
Round 3-4 x 3 single reps
Round 5-8 x 1 rep
*This is a 1 rep max test, have fun and be safe.
Every 3 minute on the minute x 8 rounds
Round 1-2 x 5 single reps
Round 3-4 x 3 single reps
Round 5-8 x 1 rep
*This is a 1 rep max test, have fun and be safe.
WOD
Workout Format
4 Rounds for Time
Competitive
15 / 10 Cal Bike or 20 / 15 Cal Row
15 Deadlifts (185 / 135)
15 Deadlifts (185 / 135)
Performance
15 / 10 Cal Bike or 20 / 15 Cal Row
15 Deadlifts (135 / 95)
15 Deadlifts (135 / 95)
Lifestyle
60 second Bike or Row
15 Deadlifts
15 Deadlifts