Athletes Camp WOD: November 10, 2021

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

EMOM 8

1st 50 ft. Broad Jumps

2nd 300 / 250m Row

3rd Burpee over Rower

4th 15 Banded Face Pulls

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Weightlifting

Week 10

I. Dumbbell Conditioning

RX

3 x 12 @ 50 / 35 lbs

3 x 8 @ 70 / 50 lbs

Scaled

3 x 12 @ 35 / 25 lbs

3 x 8 @ 50 / 35 lbs

Rest 2 - 3 minutes between sets

II. Barbell Conditioning

EMOM 12: Thrusters

2 x 7 reps @ choose weight

2 x 5 reps @ add weight

2 x 3 reps @ add weight

2 x 7 reps @ add weight

2 x 5 reps @ add weight

2 x 3 reps @ add weight

Warm up 2 - 3 sets before starting EMOM

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Conditioning

AMRAP 12

Option 1

21 - 15 - 9 cal Row or Machine

5 - 3 - 1 Ring Muscle Ups

Option 2

21 - 15 - 9 cal Row or Machine

7 - 4 - 2 Bar Muscle Ups

Option 3

21 - 15 - 9 cal Row or Machine

9 - 6 - 3 Chest to Bars

immediately into...

Find 1RM Power Clean in 6 minutes