Thursday, January 2nd, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Thoracic Spine Rotations X 60 Seconds
Air Squat With Overhead Rach X 30 Seconds
-Into-
2 Rounds
5 Snatch
5 Deadlift
5 Box Jump
5 Push-up Scale
-Into-
Leg Swings 30 Seconds per Side
Thoracic Spine Rotations X 60 Seconds
Air Squat With Overhead Rach X 30 Seconds
-Into-
2 Rounds
5 Snatch
5 Deadlift
5 Box Jump
5 Push-up Scale
Strength
Every Minute on the Minute X 10 Minutes
1) Bench Press X 5 Reps @50% 1 Rm
2) Leg Raises or Knee Raises X 10
1) Bench Press X 5 Reps @50% 1 Rm
2) Leg Raises or Knee Raises X 10
WOD
Workout Format
For Time
10-9-8-7-6-5-4-3-2-1 Reps Of:
10-9-8-7-6-5-4-3-2-1 Reps Of:
Competitive
Hang Snatches (135/95)
Box Jumps (24”/20”)
Push-Ups
Deadlift (135/95)
Box Jumps (24”/20”)
Push-Ups
Deadlift (135/95)
Performance
Hang Snatches (95/65)
Box Jumps or Step-Ups (24”/20”)
Push-Ups
Deadlift (95/65)
Box Jumps or Step-Ups (24”/20”)
Push-Ups
Deadlift (95/65)
Lifestyle
Hang Snatches
Box Step-Ups
Elevated Push-Ups
Deadlift
Box Step-Ups
Elevated Push-Ups
Deadlift