Bootcamp
Wednesday, December 6th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press
Strength
Bench Press
Build to a Heavy 1 Rep in 10 Minutes
Build to a Heavy 1 Rep in 10 Minutes
WOD
Workout Format
For Time ~ 7 Minutes
Competitive
20 Right Hand Single Db Hang Clean and Split Jerk (70/50)
20 Left Hand Single Db Hang Clean and Split Jerk (70/50)
-Into-
Max Deadlifts (315/225)
20 Left Hand Single Db Hang Clean and Split Jerk (70/50)
-Into-
Max Deadlifts (315/225)
Performance
20 Right Hand Single Db Hang Clean and Split Jerk (50/35)
20 Left Hand Single Db Hang Clean and Split Jerk (50/35)
-Into-
Max Deadlifts (225/155)
20 Left Hand Single Db Hang Clean and Split Jerk (50/35)
-Into-
Max Deadlifts (225/155)
Lifestyle
20 Right Hand Single Db Hang Clean and Split Jerk
20 Left Hand Single Db Hang Clean and Split Jerk
-Into-
Max Deadlifts
20 Left Hand Single Db Hang Clean and Split Jerk
-Into-
Max Deadlifts
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Right Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
5 Left Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
3 Deadlifts @ Build up to Working Weight
5 Right Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
5 Left Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
3 Deadlifts @ Build up to Working Weight