Bootcamp
Monday, October 16th, 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 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat
- 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 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat
Strength
Barbell Split Squats
Build to a Heavy 8 per Side in 10 Minutes
Build to a Heavy 8 per Side in 10 Minutes
WOD
Workout Format
4 Rounds
Competitive
12 DB Snatches (50/35)
10 Pull-Ups
12 DB Snatches (50/35)
10 Pistol Squats
10 Pull-Ups
12 DB Snatches (50/35)
10 Pistol Squats
Performance
12 DB Snatches (35/25)
10 Jumping Pull-Ups
12 DB Snatches (35/25)
10 Assisted Pistol Squats
10 Jumping Pull-Ups
12 DB Snatches (35/25)
10 Assisted Pistol Squats
Lifestyle
12 DB Snatches
10 Ring Rows
12 DB Snatches
10 Alternating Lunges
10 Ring Rows
12 DB Snatches
10 Alternating Lunges
Conditioning Warm-Up
1 Round
6 DB Snatches @ Workout Weight
5 Pull-Ups @ Workout Scale
5 Pistol Squats @ Workout Scale
6 DB Snatches @ Workout Weight
5 Pull-Ups @ Workout Scale
5 Pistol Squats @ Workout Scale