Bootcamp
Friday, November 24th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
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
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
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 2 Reps in 10 Minutes
Build to a Heavy 2 Reps in 10 Minutes
WOD
Workout Format
2 Rounds for Time, In Pairs
Competitive
10 Overhead Squats (135/95)
10 Box Jump Overs (24”/20”)
10 Snatches (135/95)
10 Clean and Jerk (135/95)
10 Toes to Bar
10 Burpee Pull-up
10 Toes to Bar
10 Clean and Jerk (135/95)
10 Snatches (135/95)
10 Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)
10 Box Jump Overs (24”/20”)
10 Snatches (135/95)
10 Clean and Jerk (135/95)
10 Toes to Bar
10 Burpee Pull-up
10 Toes to Bar
10 Clean and Jerk (135/95)
10 Snatches (135/95)
10 Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)
Performance
10 Overhead Squats (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Snatches (95/65)
10 Clean and Jerk (95/65)
10 Hanging Leg Raises
10 Burpee Pull-up
10 Hanging Leg Raises
10 Clean and Jerk (95/65)
10 Snatches (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Overhead Squats (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Snatches (95/65)
10 Clean and Jerk (95/65)
10 Hanging Leg Raises
10 Burpee Pull-up
10 Hanging Leg Raises
10 Clean and Jerk (95/65)
10 Snatches (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Overhead Squats (95/65)
Lifestyle
10 Overhead Squats
10 Box Step Overs
10 Snatches
10 Clean and Jerk
10 Hanging Knee Raises
10 Burpee DB Row
10 Hanging Knee Raises
10 Clean and Jerk
10 Snatches
10 Box Step Overs
10 Overhead Squats
10 Box Step Overs
10 Snatches
10 Clean and Jerk
10 Hanging Knee Raises
10 Burpee DB Row
10 Hanging Knee Raises
10 Clean and Jerk
10 Snatches
10 Box Step Overs
10 Overhead Squats
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Overhead Squats @ Warm-up to Workout Weight
3 Box Jump Overs @ Workout Scale
3 Snatches @ Warm-up to Workout Weight
3 Clean and Jerk @ Warm-up to Workout Weight
3 Toes to Bar @ Workout Scale
3 Burpee Pull-up @ Workout Scale
3 Overhead Squats @ Warm-up to Workout Weight
3 Box Jump Overs @ Workout Scale
3 Snatches @ Warm-up to Workout Weight
3 Clean and Jerk @ Warm-up to Workout Weight
3 Toes to Bar @ Workout Scale
3 Burpee Pull-up @ Workout Scale