Bootcamp
Friday, November 10th, 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 Rows
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts
Strength
Deadlifts
Build to a Heavy 4 Reps in 10 Minutes
Build to a Heavy 4 Reps in 10 Minutes
WOD
Workout Format
As Many Rounds As Possible in 15 Minutes
Competitive
12 Double Db Snatch (35/25)
20 Double Db Box Step Over (20”)
20 Double Db Box Step Over (20”)
Performance
12 Double Db Snatch (25/15)
20 Double Db Box Step Over (20”)
20 Double Db Box Step Over (20”)
Lifestyle
12 Double Db Snatch
20 Box Step Over
20 Box Step Over
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Double Db Snatch @ Working Weight
5 Double Db Box Step Over @ Workout Scale
5 Double Db Snatch @ Working Weight
5 Double Db Box Step Over @ Workout Scale