Bootcamp
Tuesday, May 21st, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Cleans
15 Minutes - Build - Rest 1 to 3 Minutes Between Sets
1 Clean Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang Power Clean
15 Minutes - Build - Rest 1 to 3 Minutes Between Sets
1 Clean Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang Power Clean
WOD
Workout Format
For Time In Pairs (16 Minute Time Cap)
5 Rounds
5 Rounds
Competitive
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
30 Box Jumps Split
30 Wall Balls Split
Performance
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
30 Box Jumps Split
30 Wall Balls Split
Lifestyle
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
30 Box Jumps Split
30 Wall Balls Split
Notes
Round 1
200M Run
20 Box Step-Ups
15 Squat to Med Ball
Round 2
200M Run
10 Box Jumps
10 Wall Ball
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
200M Run
20 Box Step-Ups
15 Squat to Med Ball
Round 2
200M Run
10 Box Jumps
10 Wall Ball
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.