Athletes Camp WOD: December 15, 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

EMOM 12

1st 45 sec Bike

2nd 15 Air Squats

3rd 40 secs Double Unders

4th 5 Seated Box Jumps

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Weightlifting

Week 4

I. Every 1:30 x 6 sets: Thruster

1 x 5 reps @ 60%

1 x 3 reps @ add weight

1 x 1 reps @ add weight

1 x 5 reps @ 60%+

1 x 3 reps @ add weight

1 x 1 reps @ add weight

II. 5 sets

16 Farmers Carry Alt. Reverse Lunges

10L / 10R Plate Bear Hug Carry Step Ups

Box Step-ups-

Under 5'6" use a 20 inch box.

Over 5'7" use a 24 inch box.

III. Every 2 - 3 mins x 5 sets: Back Squat

1 x 5 reps @ 80%

1 x 3 reps @ 85%

3 x 1 rep @ 90%

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Conditioning

4 Rounds for Time

6 Bar Muscle Ups

Alternative 6 Chest to Bars

5 Power Snatch

600m Run

Alternative

65 / 52 cal Row

45 / 35 cal Bike

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Accessory Work

For Quality

50 Banded Chest to Bar Pull Ups

Accumulate the total reps. Choose a band that allows for sets of 10-15 reps per set.