Athletes Camp WOD: December 24, 2021
- Optimum Athletics
- Dec 23, 2021
- 2 min read
Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Weightlifting
Week 5
I. Every 90 secs x 7 sets: Strict Press
1 x 3 reps
1 x 6 reps
1 x 9 reps
1 x 12 reps
1 x 9 reps
1 x 6 reps
1 x 3 reps
Work up and then down in weight over the 7 sets. Work to make the down heavier than the up.
II. Every 3 mins x 5 sets: Low Hang Cleans + Cleans
2 x 2 + 1 reps
1 x 2 + 1 reps
2 x 1 + 1 rep
Low hang position is below the knees. Start at 65% 1RM and only build if holding good technique.
III. EMOM 10: Front Squats
10 x 4 reps
Start at 65% 1RM and work ot heavy set of 4 for the day.
WOD
12 Days of Christmas
For Time
1 Burpee Bar Muscle-up
Alternative Burpee Pull Ups
2 Thrusters
3 Power Cleans
4 Front Rack Reverse Lunges
5 Deadlifts
6 Push-ups
7 Handstand Push-ups
Alternative Regular Push Ups
8 Pull-ups
9 Toes-to-bars
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
11 Burpee Box Jumps, 24/20 in
1200m Run or Row
Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.
RX 115 / 75 lbs
Scaled 95 / 65 lbs
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)
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