Athletes Camp WOD: March 20, 2021

Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

3 Rounds Not for Time

12 Kettlebell Russian Swings

10 Goblet Squats

25ft Single Arm Overhead Lunge (L)

25ft Single Arm Overhead Lunge (R)

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Weightlifting

Every 2 - 3 mins x 6 sets: Overhead Squats

2 x 4 reps @ 70%

2 x 4 reps @ 75%

1 x 3 rep @ 75+%

1 x 3 rep @ 75++%

% are based off your 1rm OHS

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WOD

AMRAP 40

600m Run

Alternative Row or Bike Erg

20 GHD Sit Ups

Alternative 20 Abmat Sit Ups

20 DBs Shoulder to Overhead

20 / 15 cal Ski / AirBike / Row

Alternative

30 Resistance band Ski

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Gymnastics

Every 3 mins x 6 sets

50 ft. DBs Front Rack Walking Lunges

Alternative 20 / 18 DBs Front Rack Lunges

16 American Swing

Max Rep Strict / Kipping Handstand Push Ups

Alternative Push Ups

Rest 1:30 between sets

RX 50 / 35 lbs

Sclaed 35 / 25 lbs

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Accessory Work

3 Rounds

10 Barbell Romanian Deadlift

Alternative DBs Romanian Deadlift

10 Glute Ham Raises

Alternative 20 Bodyweight Glute Ham Raises (LR1)

20 Banded Good mornings

*Athlete Choice On Load

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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