Bootcamp
Thursday, May 1st, 2025 - Bootcamp
General Warm-Up
Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Prayer Stretch
30 Seconds Bodyweight Squat
30 Seconds PVC Pass Through
30 Seconds PVC Overhead Squat
Movement Prep:
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Empty Bar Snatch Drop
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Prayer Stretch
30 Seconds Bodyweight Squat
30 Seconds PVC Pass Through
30 Seconds PVC Overhead Squat
Movement Prep:
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Empty Bar Snatch Drop
Strength
Movement: Hang Snatch + Overhead Squat
Sets X Reps: 4 Sets X 2+2 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:
Movement: Snatch Balance
Sets X Reps: 4 Sets X 2 Reps / Rest 1 Minutes
Coaching Notes:
Sets X Reps: 4 Sets X 2+2 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:
Movement: Snatch Balance
Sets X Reps: 4 Sets X 2 Reps / Rest 1 Minutes
Coaching Notes:
WOD
Workout Format
12 Minute AMRAP
20 Wall Balls (20/14)
50 Double Under
20 Wall Balls (14/10)
50 Single and Double Under
20 Wall Balls
50 Single Under
20 Wall Balls (20/14)
50 Double Under
20 Wall Balls (14/10)
50 Single and Double Under
20 Wall Balls
50 Single Under
Notes
Coaching Notes
Form: Squat Below Parallel and Aim for the Target Area During the Wall Balls. Shake Out Your Arms After Each Set to Keep the Fatigue From Building up Too Quickly.
Stimulus: These Two Movements Require Quick Bursts of Power, Take Breaks as Needed So You Can Continue to Maintain Standards.
Form: Squat Below Parallel and Aim for the Target Area During the Wall Balls. Shake Out Your Arms After Each Set to Keep the Fatigue From Building up Too Quickly.
Stimulus: These Two Movements Require Quick Bursts of Power, Take Breaks as Needed So You Can Continue to Maintain Standards.