Athletes Camp WOD: December 22, 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 8

1st 10 / 8 cal Bike

2nd 40 Double Unders

3rd 6 Strict Press + 6 Push Press

4th 10 Double KB Swings

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Weightlifting

Week 5

I. EMOM 8

4 Hang Power Cean

Build to a heavy set of 4

II.A Posterior Chain Work

4 sets

10 Barbell Hip Thrust

Work to heavy set of 10 while using proper technique.

II.B Posterior Chain Work

EMOM 8

1st 8 L/8 R Double Kettlebell Front Rack Reverse Lunges, pick load

2nd 15 Banded Good Mornings

III. Every 3 mins x 3 sets: Back Squat

3 x 10 reps @ 70%

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Conditioning

Every 4 mins x 4 rounds

20 / 16 cal Row

15 Push Press

15 Box Jump Overs, 24" / 20"

RX 115 / 75 lbs

Scaled 95 / 65 lbs

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Accessory Work

3 Rounds

10 Bench Supported Dumbbell Lat Pull Overs, pick load

8 L/8 R Single Arm Bench Supported Dumbbell Rows, pick load

1 min max rep Banded Lat Pull Downs