Bootcamp
Tuesday, May 28th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Cleans
In 16 Minutes ~ Build to a Heavy
1 Clean + 1 Hang Clean
Rest 2-3 Minutes Between Sets
In 16 Minutes ~ Build to a Heavy
1 Clean + 1 Hang Clean
Rest 2-3 Minutes Between Sets
WOD
Workout Format
For Time (12 Minutes) Re-Test April 23rd
Competitive
700 Meter Row
50 Thrusters (95/65)
30 Pull-Ups
50 Thrusters (95/65)
30 Pull-Ups
Performance
700 Meter Row
50 Thrusters (45/35)
30 Jumping Pull-Ups
50 Thrusters (45/35)
30 Jumping Pull-Ups
Lifestyle
500 Meter Row
30 Thrusters
30 Ring Rows
30 Thrusters
30 Ring Rows
Notes
Round 1
10/8 Cal Row
8 Inchworm
10 Squat to Med Ball
Round 2
10/8 Cal Row
6 Inchworm With Push-up
10 Db Push Press
Round 3
10/8 Cal Row
6 Inchworm With Push-up
10 Db Thrusters
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
10/8 Cal Row
8 Inchworm
10 Squat to Med Ball
Round 2
10/8 Cal Row
6 Inchworm With Push-up
10 Db Push Press
Round 3
10/8 Cal Row
6 Inchworm With Push-up
10 Db Thrusters
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.