Bootcamp
Friday, June 9th, 2023 - Bootcamp
General Warm-Up
30 Seconds Work / 10 Seconds Rest X 2 Rounds
Skip
PVC Pass Throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps
Skip
PVC Pass Throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps
Strength
Strict Press
Every 2 Minutes on the Minute X 5 Rounds
Strict Press X 3 Reps / Build
Every Minute on the Minute X 4 Rounds
Push Press X 6 Reps
Every 2 Minutes on the Minute X 5 Rounds
Strict Press X 3 Reps / Build
Every Minute on the Minute X 4 Rounds
Push Press X 6 Reps
WOD
Workout Format
In Teams of 4 - AMRAP 12 Minutes
Competitive
Pair #1
4 Single DB Devil Press (35/25)
6 Single DB Snatch (35/25)
Pair #2
4 Single DB Devil Press
6 Single DB Snatch
Whole Team
10 Sync Burpees
*Pair 2 Rest While Pair 1 Works.
4 Single DB Devil Press (35/25)
6 Single DB Snatch (35/25)
Pair #2
4 Single DB Devil Press
6 Single DB Snatch
Whole Team
10 Sync Burpees
*Pair 2 Rest While Pair 1 Works.
Performance
Pair #1
4 Single DB Devil Press (25/15)
6 Single DB Snatch (25/15)
Pair #2
4 Single DB Devil Press
6 Single DB Snatch
Whole Team
10 Sync Burpees
*Pair 2 Rest While Pair 1 Works.
4 Single DB Devil Press (25/15)
6 Single DB Snatch (25/15)
Pair #2
4 Single DB Devil Press
6 Single DB Snatch
Whole Team
10 Sync Burpees
*Pair 2 Rest While Pair 1 Works.
Lifestyle
Pair #1
4 Single DB No Push-up Devil Press
6 Single DB Snatch
Pair #2
4 Single DB No Push-up Devil Press
6 Single DB Snatch
Whole Team
10 Sync No Push-up Burpees
*Pair 2 Rest While Pair 1 Works.
4 Single DB No Push-up Devil Press
6 Single DB Snatch
Pair #2
4 Single DB No Push-up Devil Press
6 Single DB Snatch
Whole Team
10 Sync No Push-up Burpees
*Pair 2 Rest While Pair 1 Works.