Bootcamp
Tuesday, September 5th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Push-up or Knee Push-up
Hanging Knee Raises
Pull-up Negatives
Alternating Lunges
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
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:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Push-up or Knee Push-up
Hanging Knee Raises
Pull-up Negatives
Alternating Lunges
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
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
Snatch
Every 2:30 perform 5 reps x 4 rounds Power Snatch
Every 2:30 perform 5 reps x 4 rounds Power Snatch
WOD
Workout Format
21-15-9-15-21
Competitive
Pull-Ups
Push-Ups
Push-Ups
Performance
Jumping Pull-Ups
Elevated Push-Ups
Elevated Push-Ups
Lifestyle
Ring Rows
Elevated Push-Ups
Elevated Push-Ups
Cooldown
1 Minute per Stretch per Side
Seal Stretch
Single Arm Doorway Stretch
Seal Stretch
Single Arm Doorway Stretch