Bootcamp
Tuesday, July 25th, 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
Shuttle Runs
Air Squats
Glute Bridge
Inch Worms
Ring Rows
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
Shuttle Runs
Air Squats
Glute Bridge
Inch Worms
Ring Rows
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 in 10 Minute
1 Snatch High Pull To 1 Power Snatch
Coaches' Notes: Give the bar a big pop then retouch the ground and hit a full power snatch
Build to a Heavy in 10 Minute
1 Snatch High Pull To 1 Power Snatch
Coaches' Notes: Give the bar a big pop then retouch the ground and hit a full power snatch
WOD
Workout Format
For Distance on Air Bike or Rower
Competitive
3 Min Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Performance
3 Min Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Lifestyle
3 Min Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Coaches' Notes: Expect Your Legs to Burn During This Workout. Find Your Pace That Is Hard but Doesn’t Redline You and Hold It.
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Coaches' Notes: Expect Your Legs to Burn During This Workout. Find Your Pace That Is Hard but Doesn’t Redline You and Hold It.
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch
Couch Stretch
Straight Leg Calf Stretch