Athletes Camp WOD: June 29, 2022

Warm Up

10 PVC Dislocates and Pass Throughs

20 Leg Swing (10 front to back + 10 Side to side)

10 Toy Soldiers

10 Kang Squats

10 Alternating Hamstring Sweep

10 Yoga Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

Wrist Prep

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Weightlifting

I. Every 2 mins x 12 mins

1 Power Snatch + 1 Snatch + 1 Overhead Squats

Begin at 65% of your limiting lift 1RM and build.

II. Every 2 mins x 4 sets: Front Squats

1 x 5 reps @ 70%

1 x 5 reps @ 75%

1 x 5 reps @ 80%

1 x 5 reps @ 85%

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Conditioning

2 Rounds for Time

15 - 12 - 9 Back Squats

100 - 75 - 50ft Dumbbell Front Rack Walking Lunge

15 - 12 - 9 Chest-to-bar Pull-ups

Rest 3 mins between each round.

Lunges in Reps: 28 - 20 - 14

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Accessory Work

4 Rounds 30 secs ON / 30 secs OFF

1st Alternating V-up

2nd Alternating Heel Touch

3rd Med Ball Sit-up, pick load

4th Med Ball Russian Twist, pick load

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Cool Down

Set TABATA Timer: 30 sec HOLD / 10 sec Transition

cat & cow

Puppy dog pose center

puppy dog pose right

puppy dog pose left

Scorpion Pose right

Scorpion Pose left

low dragon right

low dragon left

Pigeon Pose right

Pigeon Pose left

Downward Dog Ankle Stretch

Seated Shoulder Extension Stretch