Bootcamp
Friday, October 13th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
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
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts
Strength
Deadlift
Build to a Heavy 8 Reps in 10 Minutes
Build to a Heavy 8 Reps in 10 Minutes
WOD
Workout Format
Conditioning Warm-up
1 Round
25 Double Unders @ Workout Scale
8 Db Snatches @ Workout Weight
4 Hang Clean and Jerks @ Workout Weight
2 Wall Walks @ Workout Scale
2 Rounds for Time in Pairs (Split Reps)
1 Round
25 Double Unders @ Workout Scale
8 Db Snatches @ Workout Weight
4 Hang Clean and Jerks @ Workout Weight
2 Wall Walks @ Workout Scale
2 Rounds for Time in Pairs (Split Reps)
Competitive
50 Double Unders
26 Db Snatches (60/40)
12 Hang Clean and Jerks (155/105)
6 Wall Walks
26 Db Snatches (60/40)
12 Hang Clean and Jerks (155/105)
6 Wall Walks
Performance
50 Double Unders or 85 Single Unders
26 Db Snatches (40/30)
12 Hang Clean and Jerks (135/95)
6 Scaled Wall Walks
26 Db Snatches (40/30)
12 Hang Clean and Jerks (135/95)
6 Scaled Wall Walks
Lifestyle
50 Single Unders
26 Db Snatches
12 Hang Clean and Jerks
6 Inch Worms
26 Db Snatches
12 Hang Clean and Jerks
6 Inch Worms