Bootcamp
Tuesday, November 26th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups
Strength
Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 4 Reps @ 75% 1RM
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 4 Reps @ 75% 1RM
WOD
Workout Format
For Time
Competitive
20 Power Cleans (155/110)
40 Sit-Ups
60 Box Jumps
40 Sit-Ups
60 Box Jumps
Performance
20 Power Cleans (115/85)
40 Sit-Ups
60 Box Jumps or Step-Ups
40 Sit-Ups
60 Box Jumps or Step-Ups
Lifestyle
20 Power Cleans
40 Sit-Ups
60 Box Step-Ups
40 Sit-Ups
60 Box Step-Ups