Bootcamp
Tuesday, November 14th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat
Strength
Barbell Split Squat
Build to a Heavy 4 ~ per side ~ 10 minutes
Build to a Heavy 4 ~ per side ~ 10 minutes
WOD
Workout Format
As Many Rounds As Possible in 15 Minutes
Competitive
20 Burpee Single Db Snatch @ (50/35)
20/15 Cals Air Bike
20/15 Cals Air Bike
Performance
20 Burpee Single Db Snatch @ (35/25)
16/13 Cals Air Bike
16/13 Cals Air Bike
Lifestyle
20 Burpee Single Db Snatch
2 Minutes Air Bike
2 Minutes Air Bike
Conditioning Warm-Up
5 Minutes to do 1 ~ 3 Rounds of WOD Warm- Up
6 Db Snatchs @ Workout Weight
20 Second Air Bike
6 Db Snatchs @ Workout Weight
20 Second Air Bike