Athletes Camp WOD: June 22, 2022

Warm Up

10 Single Leg Forward Fold

10 Glute Bridge March

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

---

Weightlifting

I. Every 2 mins x 5 sets: Bench Press

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%

I. Every 2 mins x 4 sets: Push Press

1 x 4 reps @ 70%

1 x 4 reps @ 75%

1 x 4 reps @ 80%

1 x 4 reps @ 85%

---

Conditioning

6 Rounds for Time

10 Overhead Squats

12 Box Jump Overs

5 Power Snatches

Rest 1 min. between sets

RX 155 / 105 lbs

Scaled 115 / 75 lbs

Goal: sub 2 mins per round

This should feel like a barbell conditioning workout as we want to see unbroken sets on the barbell and speed on the box jump overs. Practice both step downs and rebounding to see how it affects your barbell movements and heart rate overall.

---

Accessory Work

For Quality

50 GHD Back Extensions

50 Banded Tricep Extensions

Break up sets as needed.