Athletes Camp WOD: June 12, 2021
- Optimum Athletics
- Jun 11, 2021
- 2 min read
Warm Up
10 Dislocates & Pass Throughs
EMOM 6
1st 45 secs Burpees
2nd 45 secs Row
3rd 45 secs Jump Squats
then...
PVC Snatch Warm-up:
10 Pass Throughs
10 Snatch Grip Push Press
10 Snatch Balances
10 Overhead Squats
Weightlifting
I. TNG Power Snatch
2 x 10 - 8 - 6 - 4 - 2
Rest 1 minutes after each set
Start at 55% of 1RM add weight after each set.
Return to 55% on the second round. Use same weight each set as the first round
II. Every 3 mins x 5 sets: Deadlift
2 x 8 reps @ 65%
3 x 6 reps @ 75%
% based on 1 RM Deadlift
Conditioning 1
5 Rounds for Time
10 Box Jumps 30" / 24"
16 Alt. DB Snatch
8 / 6 Ring or Bar Muscle Ups
Alternatives
10 Ring Row + 5 Ring Dips
Elite 70 / 50 lbs
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Session 2
Optional
Conditioning 2
For Time
3 Rounds
33 Wall Balls, 30/20 lbs
22 GHD Sit-ups
Alternative Abmat Sit Ups
11 D-Ball Cleans, 150/100 lbs
Alternative DB Power Cleans 50/35 lbs
Rest 2 mins
2 Rounds
22 / 15 Toes to Bar
Alternative Toes to DBs
11 D-Ball Box Step Overs, 100/70 lbs, 24/20 in
Alternative DBs Box Step Overs 50/35 lbs
Scaled
Wallballs 20 / 14 lbs
DBall 100 / 70 lbs
Dumbbell 35 / 25 lbs
Accessory Work
For Quality
100 or 75 Dumbbell Bench Press
Every time you break complete:
10 Feet Elevated Parallette Push-ups
Alternative DBs Push Ups
Goal:
No less than 15 reps per set on the bench press. Rest as needed between to complete big unbroken sets.
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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