Bootcamp
Tuesday, November 28th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
2 Rounds, With Coach Using a PVC Then With the Empty Bar
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
2 Rounds, With Coach Using a PVC Then With the Empty Bar
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -
Strength
Snatch
Every 1:30 Minutes on the Minutes X 6 Rounds
Snatch Build to a Heavy 2 Reps
Every 1:30 Minutes on the Minutes X 6 Rounds
Snatch Build to a Heavy 2 Reps
WOD
Workout Format
5 Rounds For Time
Competitive
8 Ring Dips
10 Toes to Bar
10 Toes to Bar
Performance
8 Push-Ups
10 Hanging Knees to Chest
10 Hanging Knees to Chest
Lifestyle
8 Elevated Push-Ups
10 Hanging Knees Raises
10 Hanging Knees Raises
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Ring Dips
5 Toes to Bar
3 Ring Dips
5 Toes to Bar