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Athletes Camp WOD: June 29, 2022

Warm Up

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


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%

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



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

Cool Down

Set TABATA Timer: 30 sec HOLD / 10 sec Transition

puppy dog pose right

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Scorpion Pose left

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Pigeon Pose left

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