Bootcamp
Tuesday, June 27th, 2023 - Bootcamp
General Warm-Up
Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Wall Balls
Ring Rows
Flutter Kicks
Alternating Single Leg Glute Bridge
Snatch + Overhead Squat Specific Warm-Up:
20 Seconds Cossack Squat Hold per Side
20 Seconds Ankel Stretch per Side
20 Seconds Prayer Stretch
On Coaches Call Out 8 Pvc Snatch Grip Deadlifts
On Coaches Call Out 8 Pvc Explosvie Snatch Grip Deadlift Shrug
On Coaches Call Out 10 Pvc Snatch Grip Upright Rows
On Coaches Call Out 10 Pvc Muscle Snatch
On Coaches Call Out Pvc Power Snatch (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Pvc Overhead Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
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
Wall Balls
Ring Rows
Flutter Kicks
Alternating Single Leg Glute Bridge
Snatch + Overhead Squat Specific Warm-Up:
20 Seconds Cossack Squat Hold per Side
20 Seconds Ankel Stretch per Side
20 Seconds Prayer Stretch
On Coaches Call Out 8 Pvc Snatch Grip Deadlifts
On Coaches Call Out 8 Pvc Explosvie Snatch Grip Deadlift Shrug
On Coaches Call Out 10 Pvc Snatch Grip Upright Rows
On Coaches Call Out 10 Pvc Muscle Snatch
On Coaches Call Out Pvc Power Snatch (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Pvc Overhead Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Bathroom Break and Scaling Options:
Strength
Every Minute on the Minute X 10 Minutes
1 Hang Snatch + 1 Overhead Squat
Coach Notes: Weight Should Be About 60% Of Your 1 Rep Max. If Unsure of Your 1 Rep Max Work on Technique and Add Weight When Coach Says Technique Looks Well Enough to Go Up.
1 Hang Snatch + 1 Overhead Squat
Coach Notes: Weight Should Be About 60% Of Your 1 Rep Max. If Unsure of Your 1 Rep Max Work on Technique and Add Weight When Coach Says Technique Looks Well Enough to Go Up.
WOD
Workout Format
4 Rounds for Time (15 Minute Time Cap)
Competitive
15 25FT Shuttle Runs
12 Double Db Hang Cleans (35/25)
10 Strict Pull-Ups
12 Double Db Hang Cleans (35/25)
10 Strict Pull-Ups
Performance
15 25FT Shuttle Runs
12 Double Db Cleans (25/15)
10 Assisted Pull-Ups
12 Double Db Cleans (25/15)
10 Assisted Pull-Ups
Lifestyle
15 25FT Shuttle Runs
12 Double Db Cleans
10 Ring Rows
Large Class Option
5 Rounds for Time in Pairs
12 Sync Single Db Hang Cleans
20 Strict Pull-Ups Split
16 25FT Shuttle Runs You Go I Go
12 Double Db Cleans
10 Ring Rows
Large Class Option
5 Rounds for Time in Pairs
12 Sync Single Db Hang Cleans
20 Strict Pull-Ups Split
16 25FT Shuttle Runs You Go I Go