Athletes Camp WOD: November 30, 2021

Optimum Athletics
Nov 29, 2021
2 min read

Warm Up

10 Toy Soldiers

10 Yoga Push Ups + Downward Dog Toe Taps

10 Spider Lunges

10 Fire Hydrants

Wrist Prep

10 Dislocated and Pass Throughs

AMRAP 8

1 min. Shuttle Run

10 GHD Back Extensions

10 Banded Good Mornings

10 Barbell Front Squats

Weightlifting

Week 2

I. Every 2 mins x 4 sets: Push Press

1 x 3 reps @ 70%

2 x 3 reps @ 75%

1 x 3 reps @ 80%

% based on 1RM Push Press

II. Barbell Conditioning

4 Rounds Bench Press

1 x 4 @ 80% 1RM

Rest 40 secs

1 x 3 @ 80% 1RM

Rest 20 secs

1 x 1 @ 80% 1RM

Rest 3 mins

% based on 1RM Bench Press

III. Every 3 mins x 5 sets: Sumo Deadlift

2 x 5 reps @ 70%

2 x 5 reps @ 75%

1 x 5 reps @ 80%

If you do not have an accurate sumo deadlift 1RM, go by feel on this and stay at a moderate weight throughout. These are the early weeks of the cycle so we are not looking to move too heavy of weights yet.

Conditioning

Option 1

Every 5 mins x 4 sets

30 / 24 cal Bike / Bike Erg

12 Box Jump Overs

20 / 16 cal Ski

Work on your rebounding box jump overs on this piece as this is a great skill to have when needed. The first machine should be a moderate effort and then push the pace on the second machine before the rest.

Machine Subs:

You can swap out any machines that you have for the same calories.

Option 2

AMRAP 20

12 GHD Sit-ups

Alternative 15 Abmat Sit Ups

60 ft. Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs

6 Sandbag Cleans

Alternative Power Cleans

2 Rope Climbs

RX 50 / 35 lbs (DB) ; 150 / 100 lbs (Sandbag)

scaled 30 / 25 lbs (DB) ; 100/ 70 lbs (Sandbag)

Accessory Work

3 Rounds for Quality

2 mins Handstand Practice*

10 L/10 R Single Arm Bottoms-up Kettlebell Press, pick load

10 L/10 R Single Arm Reverse Flies, pick load

* Free standing (advance) / Against the wall (beginner)