Bootcamp
Tuesday, October 17th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
2 Rounds (With Coach Using a PVC Then With the Empty Bar)
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
3 Thrusters
- Rest 30 Seconds -
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
2 Rounds (With Coach Using a PVC Then With the Empty Bar)
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
3 Thrusters
- Rest 30 Seconds -
Strength
Clean + Front Squat + Thruster
Build to a Heavy 1 Rep in 10 Minutes
Build to a Heavy 1 Rep in 10 Minutes
WOD
Workout Format
5 Rounds For Load
1 Round = 7 Unbroken Sets of the Barbell Complex
1 Round = 7 Unbroken Sets of the Barbell Complex
Competitive
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Performance
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Lifestyle
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Conditioning Warm-Up
1 Round @ Light Weight
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press