Athletes Camp WOD: May 24, 2021
- Optimum Athletics
- May 23, 2021
- 2 min read
Warm Up
10 Dislocates & Pass Throughs
EMOM 12
1st 45 secs Machine of Choice
2nd 15 Air Squats
3rd 40 secs Double Unders
4th 5 Seated Box Jumps*
*step down, ascending height each round
Session 1
Weightlifting
Week 9
I. In 15 mins: Find 1 RM Clean & Jerk
Don't forget to record your score
II. Every 2 - 3 mins x 5 sets: Back Squat
1 x 10 reps @ 60%
1 x 10 reps @ add weight
1 x 8 reps @ add weight
1 x 8 reps @ add weight
1 x 6 reps @ add weight
Use the heaviest weight you can for each set.
WOD
EMOM 32 (make it 20 if not enough time)
1st 18 / 14 cal Bike Erg
Alternatives
18 / 14 cal Ski or Row
14 / 10 cal Bike
200m Run
2nd 20 / 16 GHD Sit-ups
Alternative Abmat Sit Ups
3rd 60 / 50 Double Unders
4th 5 Shoulder-to-Overheads*
*Elite *RX *Scaled
Rds 1-4: 205 / 145 lbs Rds 1-3: 165 / 115 lbs Rds 1-3: 115 / 75 lbs
Rds 4-8: 225 / 155 lbs Rds 4-6: 185 / 125 lbs Rds 4-6: 135 / 95 lbs
Rds 7-8: 205 / 145 lbs Rds 7-8: 155 / 105 lbs
Session 2
(Optional)
Gymnastics
5 Rounds for Time
6 Bar Muscle-ups
Alternative
10 Chest to Bar
10 Pull Ups
200 ft. Empty Bar Sled Push
Alternative 200 ft. Shuttle Run
Rest 1:1
WOD
Every 2 mins x 5 sets
16 / 12 cals on Machine
Alternative 200m Run
4 Devil Press
Elite 70 / 50 lbs
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
3 Rounds for Quality
Alternative Bench Glute Ham Raise
15 Banded Good Mornings
max distance Sandbag Carry
Alternative max Front Rack Carry Walk
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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