Bootcamp
Wednesday, September 11th, 2024 - Bootcamp
General Warm-Up
3 Rounds
30 Seal Jacks
10 Push-Ups or Elevated Push-Ups
10 Single Db Sumo Deadlift High Pull Each Side
10 Single Db Overehad Press Each Side
-Into-
5 Empty Bar Bench Press With a 2 Second Pause on the Chest.
30 Seal Jacks
10 Push-Ups or Elevated Push-Ups
10 Single Db Sumo Deadlift High Pull Each Side
10 Single Db Overehad Press Each Side
-Into-
5 Empty Bar Bench Press With a 2 Second Pause on the Chest.
Strength
Bench Press
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
WOD
Workout Format
For Time
Competitive
50-40-30-20-10
Db Snatch (35/25)
After Each Set
10/8 Cal Air Bike
Db Snatch (35/25)
After Each Set
10/8 Cal Air Bike
Performance
50-40-30-20-10
Db Snatch (25/15)
After Each Set
8/6 Cal Air Bike
Db Snatch (25/15)
After Each Set
8/6 Cal Air Bike
Lifestyle
50-40-30-20-10
Db Snatch
After Each Set
30 Seconds Air Bike
Db Snatch
After Each Set
30 Seconds Air Bike