Bootcamp
Tuesday, September 26th, 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 Snatches
3 Hang Snatches
3 Snatch Balances
3 Overhead Squats
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 Snatches
3 Hang Snatches
3 Snatch Balances
3 Overhead Squats
Rest 30 Seconds
Strength
Power Snatch
Every 3:00 perform 10 reps x 3 rounds
Every 3:00 perform 10 reps x 3 rounds
Conditioning Warm-Up
2 Rounds
15 Second Air Bike Sprint
15 Second Row Sprint
Rest 1 Minute
15 Second Air Bike Sprint
15 Second Row Sprint
Rest 1 Minute
Notes
21-15-9
COMPETITIVE
Air Bike Cals
Row Cals
PERFORMANCE
Air Bike Cals
Row Cals
LIFESTYLE
Air Bike Cals
Row Cals
COMPETITIVE
Air Bike Cals
Row Cals
PERFORMANCE
Air Bike Cals
Row Cals
LIFESTYLE
Air Bike Cals
Row Cals