Bootcamp
Tuesday, November 5th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
8 Inchworm Push-Ups
10 Lying Knee Tucks
10 Plank to Downward Dog
8 90/90 Hip Rotations
8 Sweepers Per Side
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
-Into-
2 Rounds:
8 Inchworm Push-Ups
10 Lying Knee Tucks
10 Plank to Downward Dog
8 90/90 Hip Rotations
8 Sweepers Per Side
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
Strength
Snatch
5 Minutes to Warm-Up to 90% 1RM
Into:
E1.5MOM x 5 Sets x 1-2 Reps @ 90% 1RM
*If you miss on the second rep, do not retry it*
Overhead Squat
EMOM x 4 Rounds x 8 Reps
5 Minutes to Warm-Up to 90% 1RM
Into:
E1.5MOM x 5 Sets x 1-2 Reps @ 90% 1RM
*If you miss on the second rep, do not retry it*
Overhead Squat
EMOM x 4 Rounds x 8 Reps
WOD
Workout Format
For Time
40-30-20-10
40-30-20-10
Competitive
Burpees
Sit-Ups
Sit-Ups
Performance
Burpees
Sit-Ups
Sit-Ups
Lifestyle
30-20-10-5
Burpees or No Push-Up Burpees
Sit-Ups or Crunches
Burpees or No Push-Up Burpees
Sit-Ups or Crunches