Bootcamp
Tuesday, January 23rd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar (2 Rounds)
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
- Rest 30 Seconds -
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar (2 Rounds)
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
- Rest 30 Seconds -
Strength
Clean
Every 1 Minutes on the Minutes X 12 Rounds
Build to a Heavy 1 Rep
Every 1 Minutes on the Minutes X 12 Rounds
Build to a Heavy 1 Rep
WOD
Workout Format
For Time
Competitive
12-9-6-3
Snatch (135/95)
40-30-20-10
Cal Row
Snatch (135/95)
40-30-20-10
Cal Row
Performance
12-9-6-3
Snatch (95/65)
40-30-20-10
Cal Row
Snatch (95/65)
40-30-20-10
Cal Row
Lifestyle
12-9-6-3
Snatch
30-20-10-5
Cal Row
Snatch
30-20-10-5
Cal Row
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Snatches Build to Working Weight
20 Second Row
5 Snatches Build to Working Weight
20 Second Row