Bootcamp
Tuesday, May 23rd, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 1 rounds
Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat
30 seconds work / 10 seconds rest / 1 rounds
Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat
Clean Demo / Practice / Form Checks
Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat
30 seconds work / 10 seconds rest / 1 rounds
Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat
Clean Demo / Practice / Form Checks
Strength
Back Squats
3 Reps - Every 2 minutes on the minute x 5 rounds
3 Reps - Every 2 minutes on the minute x 5 rounds
WOD
Workout Format
For Time - 20 minute Time Cap
Competitive
50 cal Air Bike
-into-
8 Rounds
200m Run
5 Pull-ups
6 Box Jump Overs (30/24)
7 Toes to Bar
-into-
8 Rounds
200m Run
5 Pull-ups
6 Box Jump Overs (30/24)
7 Toes to Bar
Performance
50 cal Air Bike
-into-
8 Rounds
200m Run
5 Jumping Pull-ups
6 Box Jump Overs/Step Overs (24/20)
7 Leg Raises
-into-
8 Rounds
200m Run
5 Jumping Pull-ups
6 Box Jump Overs/Step Overs (24/20)
7 Leg Raises
Lifestyle
4 miinute Air Bike
-into-
8 Rounds
200m Run
5 Ring Rows
6 Box Step Overs
7 Knee Raises
-into-
8 Rounds
200m Run
5 Ring Rows
6 Box Step Overs
7 Knee Raises