Bootcamp
Tuesday, May 6th, 2025 - Bootcamp
General Warm-Up
Mobility:
30 Seconds Alternating Lunge With a Twist
30 Seconds Dynamic Squat Stretch
30 Seconds Cat Cow Stretch
30 Seconds Inchworm to Downward Dog
30 Seconds Wrist Stretch
30 Seconds Front Rack Mobilization
Movement Prep:
10 Scap Push Ups
10 Push UPS
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans
30 Seconds Alternating Lunge With a Twist
30 Seconds Dynamic Squat Stretch
30 Seconds Cat Cow Stretch
30 Seconds Inchworm to Downward Dog
30 Seconds Wrist Stretch
30 Seconds Front Rack Mobilization
Movement Prep:
10 Scap Push Ups
10 Push UPS
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans
Strength
Movement: Hang Clean
Sets X Reps: 6 Sets X 2 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes
Movement: Clean Pull
Sets X Reps: 4 Sets X 2 Reps @ 95% 1 Rep Max / Rest 1.5 Minutes
Sets X Reps: 6 Sets X 2 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes
Movement: Clean Pull
Sets X Reps: 4 Sets X 2 Reps @ 95% 1 Rep Max / Rest 1.5 Minutes
WOD
Workout Format
8 Minute AMRAP
Competitive
10 Double Dumbbells Deadlift (50/35)
10 Deficit Push Ups on Dumbbells
10 Deficit Push Ups on Dumbbells
Performance
10 Double Dumbbells Deadlift (35/25)
10 Push Ups
10 Push Ups
Lifestyle
10 Double Dumbbells Deadlift
10 Elevated Push Ups
10 Elevated Push Ups
Notes
Coaching Notes
Form: Maintain an Active Midsection So You Aren’t Snacking the Push UPS or Putting Too Much Strain on the Lower Back During the Deadlifts.
Stimulus: This Is a High Intensity Strength and Conditioning Workout. Both Movements Are Low Skill So You Can Focus On Moving With Intention and Intensity.
Form: Maintain an Active Midsection So You Aren’t Snacking the Push UPS or Putting Too Much Strain on the Lower Back During the Deadlifts.
Stimulus: This Is a High Intensity Strength and Conditioning Workout. Both Movements Are Low Skill So You Can Focus On Moving With Intention and Intensity.