Bootcamp
Friday, April 21st, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest x 2 rounds
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
Strict Press Demo / Practice / Form Checks
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2.5 minute on the minute x 3 rounds
Strict Press x 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 12 reps
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3
Every 2.5 minute on the minute x 3 rounds
Strict Press x 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 12 reps
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3
WOD
Workout Format
2 Rounds for Time - In Pairs -Split Reps
Competitive
30 Snatches (95 / 65)
30 Clean and Jerks (95 / 65)
30 Thrusters (95 / 65)
30 Clean and Jerks (95 / 65)
30 Thrusters (95 / 65)
Performance
30 Snatches (65 / 45)
30 Clean and Jerks (65 / 45)
30 Thrusters (65 / 45)
30 Clean and Jerks (65 / 45)
30 Thrusters (65 / 45)
Lifestyle
30 Snatches
30 Clean and Jerks
30 Thrusters
30 Clean and Jerks
30 Thrusters