Bootcamp
Tuesday, October 15th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 Empty Bar Push Press
12 Ring Rows
20 Line Hops
Into
2 Rounds:
12 Air Squats
12 Empty Bar Push Press
12 Ring Rows
20 Line Hops
Strength
Snatch
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
For Time
21-15-9
21-15-9
Competitive
Thrusters (95/65)
Pull-Ups
Pull-Ups
Performance
Thrusters (65/45)
Jumping Pull-Ups
Jumping Pull-Ups
Lifestyle
DB Thrusters
Ring Rows
Ring Rows