Thursday, March 27th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Resistance Band
30 Sec Leg Swings per Side
30 Sec Air Squats
30 Sec Alternating Lunges
30 Sec Glute Bridges
30 Sec Inch Worms
Movement Prep
5 Overhead Squat
5 Hang Power Snatch With the Empty Bar
5 Hang Power Snatch With a Light Load
5 Burpees
5 Box Jump Overs
~Into~
Mobility and Activation
30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Resistance Band
30 Sec Leg Swings per Side
30 Sec Air Squats
30 Sec Alternating Lunges
30 Sec Glute Bridges
30 Sec Inch Worms
Movement Prep
5 Overhead Squat
5 Hang Power Snatch With the Empty Bar
5 Hang Power Snatch With a Light Load
5 Burpees
5 Box Jump Overs
WOD
Workout Format
AMRAP 12 Minutes
Competitive
10 Snatches (95/65)
15 Burpee Box Jump Overs (24/20)
Add 2 Snatches Every Round.
15 Burpee Box Jump Overs (24/20)
Add 2 Snatches Every Round.
Performance
10 Snatches (75/55)
15 Burpee Box Jump Overs or Step Overs (24/20)
Add 2 Snatches Every Round.
15 Burpee Box Jump Overs or Step Overs (24/20)
Add 2 Snatches Every Round.
Lifestyle
10 Snatches
15 Elevated Burpee Step Overs
Add 2 Snatches Every Round.
15 Elevated Burpee Step Overs
Add 2 Snatches Every Round.
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
5 Reps @ 85% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
5 Reps @ 85% 1RM
Notes
Stimulus: This Is a Power Endurance Workout. Taking Breaks Is Expected, Try to Keep Them Short.