Athletes Camp WOD: December 29, 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

3 rounds for quality of:

10 L/10 R Single Arm Bottoms-up Kettlebell Press- light

10 Inchworm Push-ups

Wall Sit, 45 secs

6 Burpees

10 Strict Press, 45/35 lbs

---

Weightlifting

Week 6

I. Every 90 secs x 5 sets

12 Double KB Deadlift

9 Double KB Snatch

6 Double KB Shoulder to overhead

Replace with DBs if no KBs

RX 53 / 35 lbs

Scaled 35 / 26 lbs

Goal:

Stay unbroken on the complex. You can build up in weight if you do not feel comfortable in the early rounds. The main goal on this will be movement and technique work.

II. 4 sets

10 Barbell Hip Thrusts

7 Glute Ham Raise (GHD or Bench)

Work to heavy set of 10 barbell hip thrusts while using proper technique. Go heavier than last week if possible.

III. Every 3 mins x 5 sets: Back Squat

1 x 5 reps @ 85%

1 x 3 reps @ 90%

3 x 1 rep @ 95%

---

Conditioning

AMRAP 14

2 Rope Climbs

Alternative 6 Strict Pull Ups

10 Alt. DB Squat Snatch

50ft. Handstand Walk

Alternative 3 Wall Walks

RX 50 / 35 lbs

Scaled 35 / 25 lbs

---

Accessory Work

AMRAP 10

100ft. Overhead Barbell Carry Walk

15 Banded Face Pulls

100 ft. Backward Sled Pull