Bootcamp
Tuesday, October 24th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
3 Thrusters
- Rest 30 Seconds -
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
3 Thrusters
- Rest 30 Seconds -
Strength
Clean + Hang Clean + Front Squat + Thruster
Build to a Heavy 1 Rep in 10 Minutes
Build to a Heavy 1 Rep in 10 Minutes
WOD
Workout Format
5 Rounds for Time
Competitive
15 DB Snatches (50/35)
20/15 Cal Air Bike
20/15 Cal Air Bike
Performance
15 DB Snatches (35/25)
15/10 Cal Air Bike
15/10 Cal Air Bike
Lifestyle
15 DB Snatches
1 Minute Air Bike
1 Minute Air Bike
Conditioning Warm-Up
1 Round
6 DB Snatches @ Workout Weight
15 Second Bike Sprint
6 DB Snatches @ Workout Weight
15 Second Bike Sprint