Athletes Camp WOD: October 20, 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 Box Step-ups, 24/20 in

2ns 14 / 10 cal Row

3rd 6 Inchworms

4th 45 secs Cossack Squats

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Weightlifting

Week 7

I. Every 2 - 3 minutes x 5 sets: Push Press

5 x 1 rep @ 90%

% based on 1 RM Push Press

II. Dumbbell Conditioning

EMOM 15

1st 7 L/7 R Single Arm Dumbbell Shoulder-to-Overheads

2nd 14 / 10 cal Ski Erg

Alternative 20 Banded or DBs Alt. Lat Pull Downs

3rd 60ft or 20 Single Arm Dumbbell Overhead Lunge

RX 70 / 50 lbs

Scaled 50/35 lbs

III. 4 sets

50 ft. Barbell Walking Lunges

(or 16 reps)

Rest 2:30 mins between sets

Build in weight each round to make it as heavy as possible for 50 ft.

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Conditioning

3 Rounds for Time

40 / 30 cal Bike

25 Air Squats

14 Push-ups

14 Chest-to-bar Pull-ups

Alternative 12 Pull ups

14 Push-ups

25 Air Squats

40 / 30 cal Bike

Rest 2 mins between each round.

** Reduce rounds if short on time

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Accessory Work

EMOM 9

1st 100ft. Sandbag Bear Hug Carry, pick load

Alternative Farmers Carry (as heavy as possible while staying unbroken)

2nd 100ft. Back rack Weighted barbell carry

3rd 10 Glute Ham Raises on Bench