Bootcamp
Tuesday, November 19th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Arm Circles
15 Seconds Forearm Stretch Per Side
30 Seconds Hops
8 Inchworms to Downward Dog
12 Dynamic Squats
12 Band Pull-Aparts
-into
2 Rounds:
6 Hang Muscle Cleans
6 Hang Power Cleans
-Into-
2 Rounds:
30 Seconds Arm Circles
15 Seconds Forearm Stretch Per Side
30 Seconds Hops
8 Inchworms to Downward Dog
12 Dynamic Squats
12 Band Pull-Aparts
-into
2 Rounds:
6 Hang Muscle Cleans
6 Hang Power Cleans
Strength
Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 4 Reps @ 65% 1RM
DB Front Rack Shuttle Carry
30 Seconds On/30 Seconds Off Off x 6 Rounds
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 4 Reps @ 65% 1RM
DB Front Rack Shuttle Carry
30 Seconds On/30 Seconds Off Off x 6 Rounds
WOD
Workout Format
AMRAP 7 Minutes
Competitive
10 Shoulder to Overhead (95/65)
10 Burpee Over Rower
15 Cal Row
10 Burpee Over Rower
15 Cal Row
Performance
10 Shoulder to Overhead (115/75)
10 Burpee Over Rower
15 Cal Row
10 Burpee Over Rower
15 Cal Row
Lifestyle
10 Shoulder to Overhead
10 Burpee Over Rower
10 Cal Row
10 Burpee Over Rower
10 Cal Row