Bootcamp
Monday, September 4th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
Run 400M
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Squats
Crunches
Glute Bridge
Push-up Negatives
Ring Rows
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
Run 400M
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Squats
Crunches
Glute Bridge
Push-up Negatives
Ring Rows
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:
WOD
Workout Format
In Pairs - Two Rounds for Time
Competitive
12 Sync Burpees
12 Split Thrusters (115/75)
12 Sync Burpees
12 Split Power Snatches (115/75)
12 Sync Burpees
12 Split Push Jerks (115/75)
12 Sync Burpees
12 Split Hang Squat Cleans (115/75)
12 Sync Burpees
12 Split Overhead Squats (115/75)
12 Split Thrusters (115/75)
12 Sync Burpees
12 Split Power Snatches (115/75)
12 Sync Burpees
12 Split Push Jerks (115/75)
12 Sync Burpees
12 Split Hang Squat Cleans (115/75)
12 Sync Burpees
12 Split Overhead Squats (115/75)
Performance
12 Sync Burpees
12 Split Thrusters (65/45)
12 Sync Burpees
12 Split Power Snatches (65/45)
12 Sync Burpees
12 Split Push Jerks (65/45)
12 Sync Burpees
12 Split Hang Squat Cleans (65/45)
12 Sync Burpees
12 Split Overhead Squats (65/45)
12 Split Thrusters (65/45)
12 Sync Burpees
12 Split Power Snatches (65/45)
12 Sync Burpees
12 Split Push Jerks (65/45)
12 Sync Burpees
12 Split Hang Squat Cleans (65/45)
12 Sync Burpees
12 Split Overhead Squats (65/45)
Lifestyle
12 Sync No Push-up Burpees
12 Split Thrusters (65/45)
12 Sync No Push-up Burpees
12 Split Power Snatches (65/45)
12 Sync No Push-up Burpees
12 Split Push Jerks (65/45)
12 Sync No Push-up Burpees
12 Split Hang Squat Cleans (65/45)
12 Sync No Push-up Burpees
12 Split Overhead Squats (65/45)
12 Split Thrusters (65/45)
12 Sync No Push-up Burpees
12 Split Power Snatches (65/45)
12 Sync No Push-up Burpees
12 Split Push Jerks (65/45)
12 Sync No Push-up Burpees
12 Split Hang Squat Cleans (65/45)
12 Sync No Push-up Burpees
12 Split Overhead Squats (65/45)
Cooldown
1 Minute per Stretch per Side
Forearm Stretch
Couch Stretch
Forearm Stretch
Couch Stretch