Bootcamp
Tuesday, May 14th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
12 PVC Good Morning
12 PVC Overhead Squats
20 Seconds Dead Hang
Round 2
12 Standing Band Hip Thrust
12 PVC Drop Snatch
15 Kip Swings
Round 2
12 KB Swing
12 PVC Snatch Deadlifts
10 Leg Raises
-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
6 Power Snatch With Pause Above the Knee
12 Single Power Snatch Building to First Set Working Weight
12 PVC Good Morning
12 PVC Overhead Squats
20 Seconds Dead Hang
Round 2
12 Standing Band Hip Thrust
12 PVC Drop Snatch
15 Kip Swings
Round 2
12 KB Swing
12 PVC Snatch Deadlifts
10 Leg Raises
-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
6 Power Snatch With Pause Above the Knee
12 Single Power Snatch Building to First Set Working Weight
Strength
Snatch
Every 3 Minutes on the Minute X 5 Rounds
1 Snatch High Pull + 1 Power Snatch With a 3 Second Pause at the Knee
Every 3 Minutes on the Minute X 5 Rounds
1 Snatch High Pull + 1 Power Snatch With a 3 Second Pause at the Knee
WOD
Workout Format
AMRAP ~ 13 Minutes
Competitive
20 KB Swings (50/35)
15 Air Bike Cals
10 Knees to Chest
15 Air Bike Cals
10 Knees to Chest
Performance
20 KB Swings (35/25)
15 Air Bike Cals
10 Leg Raises
15 Air Bike Cals
10 Leg Raises
Lifestyle
20 KB Swings
10 Air Bike Cals
10 Knee Raises
10 Air Bike Cals
10 Knee Raises