Bootcamp
Thursday, February 15th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
PVC Pull Throughs
PVC Overhead Squat
Extra Rom KB Pull Over
Dumbbell Wrist Curl and Extensions
-Into-
4 Minutes to Perform 2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch Squats (Go Deeper Each Rep)
3 Overhead Squat
- Into -
2 Rounds / 20 Seconds Each
PVC Pull Throughs
PVC Overhead Squat
Extra Rom KB Pull Over
Dumbbell Wrist Curl and Extensions
-Into-
4 Minutes to Perform 2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch Squats (Go Deeper Each Rep)
3 Overhead Squat
Strength
Every Minute on the Minute X 4 Rounds
1) 4 Muscle Snatches @ Challenging Weight
2) 3 Muscle Snatches @ a Little Bit Heavier
3-4) 2 Muscle Snatches @ a Little Bit Heavier
Every 1:15 Minutes on the Minute X 3 Rounds
8 Strict Pull-Ups
Last Round Max Pull-Ups
Every 2 Minutes on the Minute X 3 Rounds
8 Bent Rear Delt Flys
12 Hammer Curls
1) 4 Muscle Snatches @ Challenging Weight
2) 3 Muscle Snatches @ a Little Bit Heavier
3-4) 2 Muscle Snatches @ a Little Bit Heavier
Every 1:15 Minutes on the Minute X 3 Rounds
8 Strict Pull-Ups
Last Round Max Pull-Ups
Every 2 Minutes on the Minute X 3 Rounds
8 Bent Rear Delt Flys
12 Hammer Curls
WOD
Workout Format
As Many Reps As Possible In 10 Minutes
Competitive
10 Ring Hold Leg Raises
10 Wall Balls (30/20)
250M Row
10 Wall Balls (30/20)
250M Row
Performance
10 Strict Hanging Leg Raises
10 Wall Balls (20/14)
250M Row
10 Wall Balls (20/14)
250M Row
Lifestyle
10 Lying Leg Raises
10 Wall Balls
1 Minute Row
10 Wall Balls
1 Minute Row
Conditioning Warm-Up
5 Minutes To Do 3-5 Rounds of WOD Warm-Up
3 Ring Hold Leg Raises
3 Wall Balls
20 Sec Row
3 Ring Hold Leg Raises
3 Wall Balls
20 Sec Row