Bootcamp
Wednesday, June 5th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Bench Press
Build to a Heavy 7 Rep Bench Press in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets
Build to a Heavy 7 Rep Bench Press in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets
WOD
Workout Format
AMRAP ~ 10 Minutes
Competitive
30 Double Unders
15 Power Snatches (75/55)
15 Power Snatches (75/55)
Performance
30 Double Unders or 50 Single Unders
15 Power Snatches (45/35)
15 Power Snatches (45/35)
Lifestyle
30 Single Unders
15 Power Snatches
15 Power Snatches
Notes
Round 1
15 Penguin Hops
15 PVC Behind the Neck Press
15 Scap Push-up
Round 2
20 Double Unders
15 PVC Overhead Squat
15 Push-up or Knee Push-up
-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
15 Penguin Hops
15 PVC Behind the Neck Press
15 Scap Push-up
Round 2
20 Double Unders
15 PVC Overhead Squat
15 Push-up or Knee Push-up
-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.