Bootcamp
Tuesday, November 7th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawls
Push-up to Downward Dog
Band Rows
Band Pass Throughs
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
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 Crawls
Push-up to Downward Dog
Band Rows
Band Pass Throughs
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -
Strength
Every 2 Minutes on the Minute x 5 Rounds
Snatch - Build to a Heavy 3 Reps
Snatch - Build to a Heavy 3 Reps
WOD
Workout Format
5 Rounds For Time (28 minutes Time Cap) - Test Workout
Competitive
500M Row
Rest 2 Minutes
Rest 2 Minutes
Performance
500M Row
Rest 2 Minutes
Rest 2 Minutes
Lifestyle
2 Minutes Row
Rest 2 Minutes
Rest 2 Minutes
Conditioning Warm-Up
Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort