Bootcamp
Tuesday, September 12th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Alternating Lunges
Hollow Hold
Supermans
Pike Push-Ups
Ring Rows
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Frog Stretch
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Alternating Lunges
Hollow Hold
Supermans
Pike Push-Ups
Ring Rows
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Frog Stretch
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:
Strength
Power Snatch
Every 2:30 perform 6 reps x 4 rounds Power Snatch
Every 2:30 perform 6 reps x 4 rounds Power Snatch
WOD
Workout Format
2 Rounds for Time
Competitive
15 Snatches (135/95)
50 Sit-Ups
50 Air Squats
50 Sit-Ups
50 Air Squats
Performance
15 Snatches (95/65)
50 Sit-Ups
50 Air Squats
50 Sit-Ups
50 Air Squats
Lifestyle
15 Snatches
50 Sit-Ups
50 Air Squats
50 Sit-Ups
50 Air Squats
Cooldown
1 Minute per Stretch per Side
Seal Stretch
Couch Stretch
Seal Stretch
Couch Stretch