Athletes Camp WOD: January 12, 2022

Warm Up

For Quality

Assault Bike, 8 mins

1 min slow

30 secs mod

20 secs fast

-- then --

2 rounds of:

1 min Wall Sit

1 min Plank Hold

1 min Pull-up Bar Dead Hang,

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Weightlifting

Week 8

I. Barbell Complex

5 sets

7 Hang Power Clean + 7 Hang Power Snatch + 7 Overhead Squats

Rest 1:30 mins between sets

Goal:

Build in weight in each set. Keep each movement unbroken, but drop between the different movements.

II. Every 2 mins x 6 sets: Overhead Walking Lunges

50ft. (16 reps)@ Build to heavy

Off the rack

III. Every 2:30 mins x 6 sets: Back Squat

2 x 3 reps @ 70%

2 x 2 reps @ 75%

2 x 1 rep @ 80%

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Conditioning

Option 1

3 Rounds for Time

100ft. (30 reps) DBs Front Rack Walking Lunges

13 Chest to Bars

21 Double DB Hang Snatch

RX 35 / 25 lbs

Scaled 30 / 20 lbs

Option 2

Every 3 mins x 4 sets

14 / 10 cal Bike

2 Rope Climbs / 6 Strict Pull Ups

max reps in remaining time Sandbag Cleans

RX 150 / 100 lbs

Scaled 100 / 70 lbs

Sandbag Sub:

Power Cleans

(similar weight for singles)