Athletes Camp WOD: March 30, 2021

Warm Up

10 Inchworms Push up Overhead Reach

10 Warrior Squats

10 Prone Chest Opener

10 Supine Knee Cross

10 Wall Lat Stretch

10 T Spine Stretch

10 Fire Hydrants

Wrist Prep

2 Rounds for Quality

90 sec Machine of Choice

15 PVC Pass Throughs

10 PVC Overhead Squats

15 PVC Snatch Balances

Session 1

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Weightlifting (New Cycle)

Week 1 of 9

I. Every 2 - 3 mins x 6 sets: Power Snatch + Squat Snatch

1 x 2 + 2 @ 65%

4 x 1 + 1 @ 70%

1 x 1 + 1 @ 75%

% based on 1 RM Power Snatch

II. Every 2 - 3 mins x 4 sets: Snatch Pull

2 x 3 reps @ 100%

2 x 3 reps @ 105%

% based on 1 RM Snatch

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WOD

Every 4 mins x 6 sets

16 / 11 cal Bike

Alternative

32 Jumping Lunges

200m Row / Run

7 Bar Muscle Ups

Alternative

10 Pull Ups

10 Renegade Row

6 Snatch

RX 155 / 105 lbs

Sclaed 115 / 75 lbs

Session 2

(Optional)

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Gymnastics

10 Rounds

250m Row

Alternative 50 Mt Climbers LR1

10 / 5 Strict Handstand Push Ups

Alternative

10 Kipping HSPUs

10 Pike Push Ups

Rest 2 min between set

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Endurance

Run / Bike / Row: Distance

6 x 1000m

Rest 3 mins between set

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Cool Down

10 reps cat & cow

30 seconds Puppy dog pose center

30 seconds puppy dog pose right

30 seconds puppy dog pose left

30 seconds Scorpion Pose right

30 seconds Scorpion Pose left

1 minute low dragon right

1 minute low dragon left

1 minute Pigeon Pose right

1 minute Pigeon Pose left

10 reps Downward Dog Ankle Stretch

1 minute Seated Shoulder Extension Stretch