Bootcamp
Tuesday, September 19th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
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 Snatches
3 Hang Snatches
3 Snatch Balances
3 Overhead Squats
Rest 30 Seconds
Take a Few Minutes to Go Over the Entire Workout
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 Snatches
3 Hang Snatches
3 Snatch Balances
3 Overhead Squats
Rest 30 Seconds
Strength
Power Snatch
Every 2:30 perform 7 reps x 4 rounds Power Snatch
Every 2:30 perform 7 reps x 4 rounds Power Snatch
Cooldown
1 Minute per Stretch per Side
Seal Stretch
Couch Stretch
Seal Stretch
Couch Stretch
Conditioning Warm-Up
1 Rounds
4 Box Jumps @ Workout Scale
5 Bent Over Row @ Workout Weight
5 Db Floor Press @ Workout Weight
100M Row @ Desired Workout Pace
4 Box Jumps @ Workout Scale
5 Bent Over Row @ Workout Weight
5 Db Floor Press @ Workout Weight
100M Row @ Desired Workout Pace
Notes
Every Minute on the Minute X 15 Minutes
COMPETITIVE
1) 8 Box Jumps
2) 10 Db Bent Over Row (50/35)
3) 10 Db Floor Press (50/35)
4) 200M Row
5) Rest
PERFORMANCE
1) 8 Box Jumps or Step UPS
2) 10 Db Bent Over Row (35/25)
3) 10 Db Floor Press (35/25)
4) 150M Row
5) Rest
LIFESTYLE
1) 6 Box Step UPS
2) 10 Db Bent Over Row
3) 10 Db Floor Press
4) 1 Minute Row
5) Rest
COMPETITIVE
1) 8 Box Jumps
2) 10 Db Bent Over Row (50/35)
3) 10 Db Floor Press (50/35)
4) 200M Row
5) Rest
PERFORMANCE
1) 8 Box Jumps or Step UPS
2) 10 Db Bent Over Row (35/25)
3) 10 Db Floor Press (35/25)
4) 150M Row
5) Rest
LIFESTYLE
1) 6 Box Step UPS
2) 10 Db Bent Over Row
3) 10 Db Floor Press
4) 1 Minute Row
5) Rest