Bootcamp
Tuesday, December 5th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
2 Rounds, With Coach Using a PVC Then With the Empty Bar
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
2 Rounds, With Coach Using a PVC Then With the Empty Bar
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -
Strength
Snatch
Every 1:30 Minutes on the Minutes X 6 Rounds
Snatch Build to a Heavy 1 Rep
Every 1:30 Minutes on the Minutes X 6 Rounds
Snatch Build to a Heavy 1 Rep
WOD
Workout Format
In Pairs ~ For Time ~ 16 Minutes
Competitive
60 Box Jumps (30”/24”)~Split
50 Burpee Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
50 Burpee Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
Performance
60 Box Jumps (24”/20”) ~ Split
50 Burpee Jumping Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
50 Burpee Jumping Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
Lifestyle
60 Box Step-Ups ~ Split
50 Burpee Rows ~ Split
20/15 Cal Air Bike ~ Each
50 Burpee Rows ~ Split
20/15 Cal Air Bike ~ Each
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Box Jumps
5 Bupree Pull-Ups
20 Seconds Air Bike
5 Box Jumps
5 Bupree Pull-Ups
20 Seconds Air Bike