Athletes Camp WOD: April 14, 2021

Warm Up

20 Leg Swing (10 front to back + 10 Side to side)

10 Prone Chest Openers

10 Alternating Hamstring Sweep

10 Banded Good mornings or 20 Regular Good mornings

10 Scapular Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

10 Fire Hydrants

Wrist Prep

3 Rounds for Quality

10 Alternating Deadbugs

20 Lateral Line Hops

45 sec Machine of Choice

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Barbell Conditioning

EMOM 10: Push Press

3 x 5 reps

3 x 3 reps

4 x 1 reps

Add weight as needed to work to a heavy single over for the day

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Weightlifting

I. Every 3 mins x 6 sets: Front Squat

6 x 2 reps @ 80%

% based on 1RM Front Squat

II. Every 2 - 3 minutes x 5 sets: Deficit Romanian Deadlift

5 x 8 reps

Use the heaviest weight you can for each set.

Stand on a 3 inch plate. Work up to a heavy set of 8. Use straps if you have them.

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WOD

6 Rounds for Time

400m Row

Alternative

300m Run

20 / 15 cal Bike

12 Box Jump Overs

15 / 12 Power Snatch

Rest 1 min. between round

RX 75 / 55 lbs ; 30" / 24" (Box)

Scaled 75 / 55 lbs ; 24" / 20" (Box)

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Accessory Work

3 Rounds for Quality

10 Romanian Deadlift, pick load

10 Glute Ham Raises

Alternative on Bench / on Floor

20 Banded Good mornings

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Cool Down

10 reps cat & cow

30 seconds Puppy dog pose center

30 seconds puppy dog pose right

30 seconds puppy dog pose left

30 seconds Scorpion Pose right

30 seconds Scorpion Pose left

1 minute low dragon right

1 minute low dragon left

1 minute Pigeon Pose right

1 minute Pigeon Pose left

10 reps Downward Dog Ankle Stretch

1 minute Seated Shoulder Extension Stretch