Bootcamp
Tuesday, October 31st, 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
1 Power Snatch + 1 Squat Snatch
@ approximately 50% of 1RM if known
@ approximately 50% of 1RM if known
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
2 Wall Walls @ Workout Scale
6 DB Snatches @ Workout Weight
6 Box Jumps @ Workout Scale
2 Wall Walls @ Workout Scale
6 DB Snatches @ Workout Weight
6 Box Jumps @ Workout Scale
WOD - retest
As Many Rounds As Possible in 15 Minutes
COMPETITIVE
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)
PERFORMANCE
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)
LIFESTYLE
3 Inch Worm
12 Db Snatches
15 Box Steps
COMPETITIVE
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)
PERFORMANCE
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)
LIFESTYLE
3 Inch Worm
12 Db Snatches
15 Box Steps