Bootcamp
Thursday, May 9th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
8 PVC Pass Overs
15 Dynamic Squats
12 Ring Row
6 Negative Push-Ups
Round 2
8 Knee Over Toes Lunges per Side
8 PVC Overhead Squat With Bar Against Rack
8 Band Deadlift to Row
6 Inchworm Push-Ups
Round 3
8 Assisted Cossack Squat per Side
8 PVC Overhead Squat
8 Band Deadlift to Row
6 Feet Moving Inchworm to Push-up
- 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
12 Single Power Snatch Building to First Set Working Weight
8 PVC Pass Overs
15 Dynamic Squats
12 Ring Row
6 Negative Push-Ups
Round 2
8 Knee Over Toes Lunges per Side
8 PVC Overhead Squat With Bar Against Rack
8 Band Deadlift to Row
6 Inchworm Push-Ups
Round 3
8 Assisted Cossack Squat per Side
8 PVC Overhead Squat
8 Band Deadlift to Row
6 Feet Moving Inchworm to Push-up
- 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
12 Single Power Snatch Building to First Set Working Weight
Strength
Every 3 Minutes on the Minute X 5 Rounds
3 Single Squat Snatches
3 Single Squat Snatches
WOD
Workout Format
AMRAP ~ 20 Minutes
With a Partner ~ Split Work
With a Partner ~ Split Work
Competitive
30 Cal Row
20 Burpees Over Bar
10 Snatches (135/95)
20 Burpees Over Bar
10 Snatches (135/95)
Performance
30 Cal Row
20 Burpees Over Bar
10 Snatches (95/65)
20 Burpees Over Bar
10 Snatches (95/65)
Lifestyle
30 Cal Row
20 No Push-Up Burpees
10 Snatches
20 No Push-Up Burpees
10 Snatches