Athletes Camp WOD: August 11, 2021

Warm Up

10 PVC Dislocates and Pass Throughs

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

10 Toy Soldiers

10 Kang Squats

10 Alternating Hamstring Sweep

10 Yoga Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

Wrist Prep

AMRAP 10

5 Strict Pull-ups or Ring Rows

10 Push-ups

15 Air Squats

20 Double Unders or Single Unders

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Weightlifting

I. Every 2 - 3 mins x 5 sets: Bench Press

1 x 6 reps @ 65%

2 x 6 reps @ 70%

1 x 3 reps @ 80%

1 x 3 reps @ 85%

% based on 1RM Bench Press

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Conditioning (Choose 1)

Option 1

5 Rounds for Time

30 / 24 cal Row

14 Overhead Squats

RX 135 / 95 lbs

Scaled 95 / 65 lbs

Machine Subs:

30/24 Ski Erg Calories

30/24 Bike Erg Calories

25/18 Assault Bike Calories

Option 2

Every 3 mins x 6 sets

3 / 2 Rope Climb

Alternative 10 / 8 Strict Pull Ups

100ft. Farmers Carry

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Gymanstics (Optional)

Option 1

30 Bar Muscle Ups

Every time you break

10 Ring Dips

Option 2

20 Bar Muscle Up Progressions

Progression 1: Hollow jump + kipping hip to bar

Progression 2: Bar Muscle Up Box turn over

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Cool Down

Set TABATA Timer: 30 sec HOLD / 10 sec Transition

cat & cow

Puppy dog pose center

puppy dog pose right

puppy dog pose left

Scorpion Pose right

Scorpion Pose left

low dragon right

low dragon left

Pigeon Pose right

Pigeon Pose left

Downward Dog Ankle Stretch

Seated Shoulder Extension Stretch