Bootcamp
Tuesday, September 24th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans
6 Push Jerks
6 Split Jerks
-Into-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank
-Into-
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans
6 Push Jerks
6 Split Jerks
-Into-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank
Strength
Clean & Jerk
EMOM X 8 Sets X 2 Reps @ 70% 1RM
EMOM X 8 Sets X 2 Reps @ 70% 1RM
WOD
Workout Format
For Time ~ In Pairs
Competitive
Row 6000 Meters
Performance
Row 5000 Meters
Lifestyle
Row 4000 Meters