Athletes Camp WOD: April 16, 2021

Warm Up

12 Single Leg Forward Fold

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

3 Rounds Not for Time

10 Goblet Squats, pick load

20 Cossack Squats

10 Banded Good mornings

45 secs Banded Shoulder Distraction (L)

45 secs Banded Shoulder Distraction (R)

Session 1

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Barbell Conditioning

2 Rounds TNG Power Cleans

1 x 10 reps @ 60%

1 x 8 reps @ 65%

1 x 6 reps @ 70%

1 x 4 reps @ 70%+

Rest 5 minutes between rounds

% based on 1 RM Power Clean

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Weightlifting

Every 2 - 3 mins x 6 sets: Back Squat

6 x 5 @ 80%

% based on 1 RM Back Squat

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WOD

3 Rounds For Time (CAP 14)

2 Rope Climbs

Alternative 8 Strict Pull Ups

8 DBs Devil Press

12 Dumbbells Box Step Overs

RX 50 / 35 lbs ; 24" / 20" (Box Height)

Scaled 35 / 25 lbs ; 20" / 20" (Box Height)

Session 2

(Optional)

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Active Recovery

20 sets

15s Sprint / 45s Rest Machine of Choice

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Core

4 x 1 min On / 1 min Off

1st Hollow Hold

2nd Max Weighted Russian Twists

3rd Max Mt Climbers

4th Plank Hold

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch