Bootcamp
Thursday, May 25th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Shuttle Runs
Bodyweight Squat Hold
Band Good Morning
Scap Pull-ups
Long Jump
Deadlift Demo / Practice / Form Checks
Shuttle Runs
Bodyweight Squat Hold
Band Good Morning
Scap Pull-ups
Long Jump
Deadlift Demo / Practice / Form Checks
Strength
High Hang Snatch to Snatch
Every 1.5 minute on the minute x 7 rounds
High Hang Snatch to Snatch x 2 reps
Deadlift
Every 2 minutes on the minute x 5 rounds
Deadlift x 3 reps / build each round
Every 1.5 minute on the minute x 7 rounds
High Hang Snatch to Snatch x 2 reps
Deadlift
Every 2 minutes on the minute x 5 rounds
Deadlift x 3 reps / build each round
WOD
Workout Format
AMRAP - 6 minutes
Competitive
32 Double Unders
16 KB Swings (70 / 50)
16 KB Swings (70 / 50)
Performance
54 Single Unders
16 KB Swings (50 / 35)
16 KB Swings (50 / 35)
Lifestyle
54 Single Unders
16 KB Swings
16 KB Swings