Athletes Camp WOD: August 24, 2021
- Optimum Athletics
- Aug 23, 2021
- 2 min read
Updated: Aug 24, 2021
Warm Up
400 m Run or Row
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
3 Rounds
10 Air Squats
L 30 secs/R 30 secs Couch Stretch
30 sec Wall Sit
Weightlifting
Week 12 (Test Week)
I. Every 2 mins x 5 sets: Muscle Clean + Tempo Front Squat
5 x 2 + 2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tempo Front Squats- 5 secs negative/2 secs in hole/fast concentric
II. In 15 minutes
Look for your 1RM Squat Clean
III. Every 3 mins x 4 sets: Clean Pull
2 x 2 @ 110%
2 x 2 @ 110%+
% based on 1RM Squat Clean
IV. Every 2 - 3 mins x 5 sets: Push Press
1 x 5 @ 75%
1 x 5 @ 80%
3 x 5 @ 85%
%based on 1RM Push Press
Conditioning (Choose 1)
Option 1
4 sets x AMRAP 3
200m Run or Row
12 Handstand Push Ups
Alternative Regular Push Ups
Max Sandbag Cleans
Alternative Power Cleans
RX 150 / 100 lbs (Sandbag) ; 185 / 125 lbs (Barbell)
Scaled 100 / 70 lbs (Sandbag) ; 155 / 105 lbs (Barbell)
Goal: 6+ reps per round
The handstand push-ups should stay unbroken as long as possible and you should have +45 secs each round for the sandbag cleans.
Option 2
3 Rounds for Time
25 / 20 cal Row or Ski
Rest 1 min
50 / 40 cal Row or Ski
Rest 2 mins
25 / 20 cal Row or Ski
Rest 3 mins
Machine Alternative
18 / 13 cal Bike
Rest 1 min
35 / 30 cal Bike
Rest 2 mins
18 / 15 cal Bike
Rest 3 mins
Accessory Work
3 Rounds For Quality
7 L/7 R Single Leg Box Step Downs
1 min max distance Sandbag Bear Hug Carry
max rep Glute Ham Raises
RX 150 / 100 lbs
Scaled 100 / 70 lbs
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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