Athletes Camp WOD: June 21, 2022

Optimum Athletics
Jun 20, 2022
2 min read

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

Barbell Conditioning

I. EMOM 8

3 Power Clean & Push Jerk, pick load

Start at 65% 1RM of your limiting lift and build to a heavy 3 rep for the day. Touch-and-go reps.

II. Every 2 mins x 4 sets: Front Squats

1 x 4 reps @ 70%

1 x 4 reps @ 75%

1 x 4 reps @ 80%

1 x 4 reps @ 85%

III. Every 2 mins x 5 sets: Deadlift

1 x 5 reps @ 70%

1 x 5 reps @ 80%

1 x 3 reps @ 85%

1 x 2 reps @ 90%

1 x 1 reps @ 95%

Gymnastics Conditioning

2 Rounds for Time

14 / 10 Ring / Bar Muscle Ups

30 Shoulder-to-Overheads

40ft. Overhead Walking Lunges

Rest 1:1 between each round.

RX 135 / 95 lbs

Scaled 95/ 65 lbs

Conditioning

For Time

Run, 500 m

40 Air Squats

6 Sandbag Cleans

Run, 400 m

30 Air Squats

4 Sandbag Cleans

Run, 300 m

20 Air Squats

2 Sandbag Cleans

Machine Subs

50/40 - 40/32 - 30/24 Concept 2 Machine Calories

Barbell Option

8 - 6 - 4 @ 105 / 155 lbs (RX) ; 75 / 115 (Scaled)

Accessory Work

Every 2 mins for 8 mins

Set 1: 12 Barbell Bicep Curls, pick load

Set 2: 12 Barbell Bicep Curls, pick load

Set 3: 12 Barbell Bicep Curls, pick load

Set 4: max rep Barbell Bicep Curls, pick load, 1 min

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 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