Athletes Camp WOD: January 11, 2022

Warm Up

For quality:

Tabata - 3 rounds x 20 secs on / 10 secs off:

Line Hops

Plank Position Shoulder Taps

Air Squats

Push-ups

-- then --

2 rounds (empty barbell) of:

10 Front Squats

10 Strict Press

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Weightlifting

Week 8

I. Bench Press

1 Round for Max Effort

1 min @ 60%

Rest 1 minute

1 min @ 70%

Rest 1 minute

1 min @ 75%

II. Every 2 mins x 5 sets: Behind the Neck Split Jerk

1 x 3 reps @ 60%

1 x 3 reps @ 70%

1 x 2 reps @ 80%

1 x 2 reps @ 85%

1 x 2 reps @ 90%

III. Every 1:30 secs x 5 sets: Dip Drive

5 x 3 reps @ 90%

% based on 1RM Split Jerk

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Conditioning

Option 1

AMRAP 21

35 / 28 cal Row or Ski

15 Push Press

50 ft. Sled Push, pick load

50 ft. Backward Sled Pull, pick load

RX 115 / 75 lbs

Scaled 95 / 65 lbs

Sled Subs:

Double Kettlebell Front Rack Carry or Sandbag Carry

(as heavy as possible staying unbroken)

Option 2

For Time

27 - 21 - 15 - 9 - 6 Power Cleans

8 Chest to Bars

RX 65 / 95 lbs

Scaled 75 / 55 lbs

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Accessory Work

3 Rounds for Quality

8 L/8 R Single Leg Box Step Downs, 24/20 in

20 L/20 R Banded Single Leg Extensions

L 45 secs/R 45 secs Single Leg Wall Sit