Bootcamp
Thursday, May 23rd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
In 15 Minutes ~ Build to a Heavy
3 Rep Single Snatch
Rest 2-3 Minutes in Between Hard Sets
3 Rep Single Snatch
Rest 2-3 Minutes in Between Hard Sets
WOD
Workout Format
21-15-9 (15 Minute Time Cap)
Competitive
Db Thrusters (35/25)
Row Cals
Burpee Over DB
Row Cals
Burpee Over DB
Performance
Db Thrusters (25/15)
Row Cals
Burpee Over DB
Row Cals
Burpee Over DB
Lifestyle
15-9-6
Db Thrusters
Row Cals
Burpee Over DB
Db Thrusters
Row Cals
Burpee Over DB
Notes
Round 1
10/8 Cal Row
8 Inchworm
10 Squat to Med Ball
Round 2
10/8 Cal Row
6 Inchworm With Push-up
10 Db Push Press
Round 3
10/8 Cal Row
6 Inchworm With Push-up
10 Db Thrusters
- Into -
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
6 Power Snatch With Pause Above the Knee
10/8 Cal Row
8 Inchworm
10 Squat to Med Ball
Round 2
10/8 Cal Row
6 Inchworm With Push-up
10 Db Push Press
Round 3
10/8 Cal Row
6 Inchworm With Push-up
10 Db Thrusters
- Into -
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
6 Power Snatch With Pause Above the Knee