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clifton park bootcamp
WOD Prep: Banded Hip Capsule External Rotation * 2 Minutes Per Side Strength: Every 2 Minutes For 8 Minutes: 15 Kettlebell Swings * Heavy As Possible Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (70/53) Wall Balls (20/14) * 12 Minute Time Cap
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MINIMUM REQUIREMENTS  Water (3L minimum) 1 Knife per team (minimum)  JIMAPCO Albany City &County Map  Ziploc Bag or Map Case  3 Additional Ziploc Bags per team  Headlamp  Two 12 hour Chemlights/Glow Sticks/Cyalume Sticks  Wet Erase Marker (any color)  Duct Tape  Ruck Sack (Ruck should be large enough to carry above items and have enough  space to...
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WOD Prep: Shoulder Rotator Smash & Floss * 2 Minutes Per Side Strength:  15 Minutes to Establish a 1RM Power Snatch * Rest 90 Seconds Between Attempts Conditioning: 5 Rounds For Time of: 6 Power Snatch (135/95) 10 Box Jumps (24/20) * 15 Minute Time Cap
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WOD Prep: Olympic Wall Squat Strength: Back Squat 3-6-9-6-3 * Heavy As Possible ** Rest 2 Minutes Between Working Sets * 20 Minute Time Cap Conditioning: For Time: 30 Back Squats (Bodyweight) 200m Sprint 30 Burpees * 10 Minute Time Cap
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This Week's Mobility WOD Prep: Kettlebell Shoulder Compacting * 2 Minutes Per Side Strength: A) Bent Over Row 3 x 6 Then… B) Floor Press 3 x 3 * Heavy As Possible ** Rest 1 Minute Between Working Sets *** Complete All Sets Of A) Before Moving On To B) * 15 Minute Time Cap...
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This Week's Mobility Conditioning: "Fight Gone Bad" 3 Rounds of: 1 Minute Max Repetitions: Wall Balls (20) (10Ft Target) 1 Minute Max Repetitions: Sumo-Deadlift High Pull (75) 1 Minute Max Repetitions: Box Jumps (20) 1 Minute Max Repetitions: Push Press (75) 1 Minute Max Calories:Row (Calories) * Rest 1 Minute Between Rounds ** The time...
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This Week's Mobility WOD Prep: Overhead Rib Mobilization * 2 Minutes Per Side Strength: Press 4 x 4 * Heavy As Possible ** 12 Minute Time Cap Conditioning: 8 Minute AMRAP of: 3 Anyway Overhead (155/105) 6 Chest To Bar Pull-Ups 9 Clapping Push-Ups
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This Week's Mobility WOD Prep: Band Knee Distraction Strength: Establish a Max Weight in 12 Minutes of the Following Barbell Complex: 2 Hang Cleans 1 Push Press 2 Front Squat 1 Push Press 2 Back Squat 1 Push Press * Rest 2 Minutes Between Attempts ** The Barbell Cannot Be Dropped During The Above Sequence....
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This Week's Mobility WOD Prep: Hamstring Floss (First Exercise In Video) * 2 Minutes Per Side Strength: Deadlift 3 x 3 * Heavy As Possible ** Rest 2 Minutes Between Working Sets * 15 Minute Time Cap Conditioning: 10 Rounds For Time of: 15 Deadlifts (135/95) 15 Push-Ups * 15 Minute Time Cap
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