Bootcamp
Tuesday, August 22nd, 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
Skipping
Wall Ball Clusters
Inchworm
Dynamic Squats
Ring Rows
High Plank
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
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
Skipping
Wall Ball Clusters
Inchworm
Dynamic Squats
Ring Rows
High Plank
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:
Strength
Power Snatch
Every 2:30 Perform 5 Reps X 4 Rounds
Coach Notes: At the Same Weight as Last Week.
Every 2:30 Perform 5 Reps X 4 Rounds
Coach Notes: At the Same Weight as Last Week.
WOD
Workout Format
For Time (17 minute Time Cap)
Competitive
20 Cleans (95/65)
15 Push-Ups
10 Cleans (135/95)
5 Wall Walks
10 Cleans (135/95)
15 Push-Ups
20 Cleans (95/65)
15 Push-Ups
10 Cleans (135/95)
5 Wall Walks
10 Cleans (135/95)
15 Push-Ups
20 Cleans (95/65)
Performance
20 Cleans (45/35)
15 Elevated Push-Ups
10 Cleans (95/65)
5 Scaled Wall Walks
10 Cleans (95/65)
15 Elevated Push-Ups
20 Cleans (45/35)
15 Elevated Push-Ups
10 Cleans (95/65)
5 Scaled Wall Walks
10 Cleans (95/65)
15 Elevated Push-Ups
20 Cleans (45/35)
Lifestyle
20 Cleans
15 Elevated Push-Ups
10 Cleans
5 Inchworms
10 Cleans
15 Elevated Push-Ups
20 Cleans
15 Elevated Push-Ups
10 Cleans
5 Inchworms
10 Cleans
15 Elevated Push-Ups
20 Cleans
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Crossbody Shoulder Stretch
Single Arm Doorway Stretch
Couch Stretch
Crossbody Shoulder Stretch
Single Arm Doorway Stretch