Bootcamp
Friday, February 16th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight
Strength
Sumo Deadlifts
Every 2 Minutes on the Minute X 3 Rounds
Sumo Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
6 Back Squat With a 2 Second Pause at the Bottom
15 Dumbbell Glute Bridge
Every 2 Minutes on the Minute X 3 Rounds
Sumo Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
6 Back Squat With a 2 Second Pause at the Bottom
15 Dumbbell Glute Bridge
WOD
Workout Format
For Time ~ 4 Rounds
Competitive
4 DB Snatch (90/60)
75 Double Unders
75 Double Unders
Performance
4 DB Snatch (50/35)
75 Double Unders or 125 single unders
75 Double Unders or 125 single unders
Lifestyle
4 DB Snatch
75 Single Unders
75 Single Unders
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Db Snatch
15 Double Unders
2 Db Snatch
15 Double Unders