Bootcamp
Thursday, July 13th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Deadlift Warm-Up:
2 Minutes to Check All Athletes Starting Position and Make Adjustments
Db Snatch Technique Breakdown:
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB Snatch
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Deadlift Warm-Up:
2 Minutes to Check All Athletes Starting Position and Make Adjustments
Db Snatch Technique Breakdown:
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB Snatch
Bathroom Break and Scaling Options:
Strength
Conventional Deadlift
Build to a Heavy 15 Reps in 10 Minutes
Build to a Heavy 15 Reps in 10 Minutes
WOD
Workout Format
4 Rounds (14 minute time cap)
Competitive
20/16 Cal Row or 15/12 Cal Air Bike
12 Box Jump Overs (24/20)
12 Alternating Db Snatches (60/45)
12 Box Jump Overs (24/20)
12 Alternating Db Snatches (60/45)
Performance
16/13 Cal Row or 12/10 Cal Air Bike
12 Box Step Overs (24/20)
12 Alternating Db Snatches (35/25)
12 Box Step Overs (24/20)
12 Alternating Db Snatches (35/25)
Lifestyle
1 Minute Row or 1 Minute Air Bike
12 Box Step Overs
12 Alternating Db Snatches
Coaches' Notes: This Is a Fast Paced Workout, the Row Should Take About 1 Minute. Other Moves Should Be Unbroken
12 Box Step Overs
12 Alternating Db Snatches
Coaches' Notes: This Is a Fast Paced Workout, the Row Should Take About 1 Minute. Other Moves Should Be Unbroken
Cooldown
1 Minute per Stretch per Side
Seated Hamstring Stretch
Crossbody Shoulder Stretch
Seated Hamstring Stretch
Crossbody Shoulder Stretch