Bootcamp
Tuesday, August 29th, 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
Behind the Neck Pvc Snatch Grip Press
Pull-up Negatives
Sumo Squats
Sit-Ups
Db Romanian Deadlift
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
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
Behind the Neck Pvc Snatch Grip Press
Pull-up Negatives
Sumo Squats
Sit-Ups
Db Romanian Deadlift
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
Bathroom Break and Scaling Options:
Strength
Snatch
Build to a Heavy 3 Touch and Go Reps in 10 Minutes
Coaches' Notes: Have Some Fun, Both Squat Nad Power Snatches Are Fine.
Build to a Heavy 3 Touch and Go Reps in 10 Minutes
Coaches' Notes: Have Some Fun, Both Squat Nad Power Snatches Are Fine.
WOD
Workout Format
As Many Reps as Possible in 14 Minutes
Competitive
8 Strict Pull-Ups
10 Db Bench Press (50/35)
12/10 Cal Air Bike
10 Db Bench Press (50/35)
12/10 Cal Air Bike
Performance
8 Assisted Pull-Ups
10 Db Bench Press (35/25)
12/10 Cal Air Bike
10 Db Bench Press (35/25)
12/10 Cal Air Bike
Lifestyle
8 Ring Rows
10 Db Bench Press
30 Second Air Bike
10 Db Bench Press
30 Second Air Bike
Cooldown
1 Minute per Stretch per Side
Overhead Lat Stretch
Single Arm Doorway Stretch
Overhead Lat Stretch
Single Arm Doorway Stretch