Athletes Camp WOD: October 25, 2021

Warm Up

10 Leg Swings

10 Inchworm Push ups

10 Spider Lunges

10 Fire Hydrants

Wrist Prep

10 Dislocated and Pass Throughs

3 Rounds for Quality

45 secs Bike

L 45 secs/R 45 secs Banded Lat Stretch,

10 L/10 R Cossack Squats

5 Muscle Cleans

5 Strict Press

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Weightlifting

Week 8

I. Every 1:30 mins x 6 sets:

Power Clean + Hang Power Clean + Push Jerk

2 x 2 + 1 + 2

2 x 2 + 1 + 1

2 x 1 + 1 + 1

Goal:

Build up to a heavy complex for the day over the course of the 6 rounds. Start with 2-3 warm-up sets before starting the clock.

II. Dumbbell Conditioning

Every 2 mins x 7 sets

10 Dumbell Bench Press

max rep Deficit Push Ups

Alternative Regular Push Ups

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Goal:

You have one shot at the max push-ups each round, once you fail or stop your set is done.

III. Squats

EMOM 10

4 Back Squats @ 70 - 80%

Goal:

Work on speed on these reps and controlled bounce out of the bottom. This cycle should have helped in your leg stamina, so test it on this EMOM.

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Conditioning

AMRAP 16

20 / 15 cal Machine (Concept 2)

Alternative 16 / 12 cal Bike

8 Devil Press

15 / 12 cal Machine (Concept 2)

Alternative 11 / 7 cal Bike

100ft or 30 Single Arm Dumbbell Overhead Walking Lunge

Rest 1 minute

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Accessory Work

I. 3 Rounds For Time

100 ft. Sandbag Carry

100 ft. Double KB Overhead carry

100ft. Farmers Carry

pick load

II. 3 sets

10 Glute Ham Raises

Alternative Bench Glute Ham Raise