Bootcamp
Tuesday, September 3rd, 2024 - Bootcamp
Strength
Snatch + Overhead Squat
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 1+2 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 2 + 1 Reps / Rest 60-90 Seconds
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 1+2 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 2 + 1 Reps / Rest 60-90 Seconds
Strength
Back Squat
Build to a Heavy 3 Reps in 12 Minutes/ Rest 60-90 Seconds
3 Sets X 1 Rep at Heaviest 3 / Rest 60-90 Seconds
Build to a Heavy 3 Reps in 12 Minutes/ Rest 60-90 Seconds
3 Sets X 1 Rep at Heaviest 3 / Rest 60-90 Seconds
WOD
Workout Format
AMRAP 15
Competitive
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
1 Hang Squat Clean
2 Shoulder to Overhead
Performance
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
1 Hang Squat Clean
2 Shoulder to Overhead
Lifestyle
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
1 Hang Squat Clean
2 Shoulder to Overhead
Competitive
5 Burpees
10 DB Push Press (35/25)
8/6 Cal Bike
12 Lunges
10 DB Push Press (35/25)
8/6 Cal Bike
12 Lunges
Performance
5 Burpees
10 DB Push Press (25/15)
8/6 Cal Bike
12 Lunges
10 DB Push Press (25/15)
8/6 Cal Bike
12 Lunges
Lifestyle
4 No-pushup Burpees
10 DB Push Press
6/4 Cal Bike
10 Lunges
10 DB Push Press
6/4 Cal Bike
10 Lunges
Notes
2 Rounds
2 Minute Cardio of Choice
15 Band Shoulder Press
15 Band Good Mornings
15 Air Squats
-Into-
6 Snatch Deadlift-Shrugs With Pvc.
6 Snatch Deadlift-High Pulls With Pvc.
6 Hang Muscle Snatch With Pvc
6 Hang Power Snatch With Pvc
6 Muscle Snatch With Pvc
6 Power Snatch to Overhead Squat With Pvc
-Into-
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans to Front Squat With Pvc
2 Minute Cardio of Choice
15 Band Shoulder Press
15 Band Good Mornings
15 Air Squats
-Into-
6 Snatch Deadlift-Shrugs With Pvc.
6 Snatch Deadlift-High Pulls With Pvc.
6 Hang Muscle Snatch With Pvc
6 Hang Power Snatch With Pvc
6 Muscle Snatch With Pvc
6 Power Snatch to Overhead Squat With Pvc
-Into-
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans to Front Squat With Pvc