Athletes Camp WOD: June 15, 2021

Warm Up

10 Good mornings

10 Inchrowm Push Ups

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

3 Rounds for Quality

45 sec Machine

10 Barbell Push Press

100 ft (60 steps) Overhead Barbell Carry

50 ft (30 reps) Toy Soliders

Session 1

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Barbell Conditioning

I. Every 3 mins x 5 sets: Halting Clean + Clean

2 x 2 + 1 @ 65%

1 x 1 + 1 @ 70%

2 x 1 + 1 @ 75%

Halting cleans are below the knee. Cleans are not touch and go, reset after the halting clean.

% based on 1RM Squat Clean

II. Every 3 mins x 5 sets: Pause Split Jerk + Split Jerk

2 x 2 + 1 @ 65%

1 x 2 + 1 @ 70%

1 x 1 + 1 @ 75%

1 x 1 + 1 @ 75 - 78%

Pause jerks are with a 2 sec pause in the dip position.

% based on 1RM Split Jerk

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Barbell Conditioning

3 Rounds, each round for time, of:

RX:

15 Thrusters, 115 / 75 lbs

12 Thrusters, 135 / 95 lbs

9 Thrusters, 155 / 105 lbs

6 Thrusters, 185 / 125 lbs

Rest 3 mins between each round.

Scaled:

15 Thrusters, 95 / 65 lbs

12 Thrusters, 115 / 75 lbs

9 Thrusters, 135 / 95 lbs

6 Thrusters, 155 / 105 lbs

Rest 3 mins between each round.

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Gymnastics

For Quality

50 Strict Pull Ups

Every time you break complete:

20 Banded Lat Pull Downs

10 Elevated Ring Rows

Session 2

Optional

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Conditioning 1

AMRAP 12

12 Burpee Box Jump Overs, 24 / 20 in

8 / 6 Ring Muscle-ups

Alternative Box Turn Over Progression

6 Sandbag Cleans

Alternative Power Cleans

Rest 1 min after each round

RX

Sandbag 150 / 100 lbs

Barbell 155 / 105 lbs

Scaled

Sandbag 100 / 70 lbs

Barbell 135 / 95 lbs

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Conditioning 2

2 Rounds For Time

40 cal Row

20 Dumbbell Box Step Overs, 24 / 20 in

200 ft. Barbell Back Rack Carry*

Alternative Sandbag Carry

20 Dumbbell Box Step Overs, 24 / 20 in

40 cal Row

Rest 1:1 between each round.

RX 50 / 35 lbs

Scaled 35 / 25 lbs

*Choose weight, it needs to be heavy but unbroken for 100 ft at a time

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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