Athletes Camp WOD: September 3, 2021

Warm Up

Wall Lat Stretch

20 Toy Soldiers

10 Downdog to Updog + Toe Taps

10 Superman Planks

10 Fire Hydrants

10 T Spine Stretch

10 Floor I Y Ts

Wrist Prep

EMOM 6

1st 45 sec Inchworms

2nd 45 sec Row

3rd 45 sec Jump Squats

2 Rounds

10 Pass Throughs

10 Snatch Grip Push Press

10 Strict Press

10 Push Jerks

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Weightlifting

Deload Week

I. EMOM 10: Push Jerk

2 x 6 reps

2 x 3 reps

2 x 6 reps

2 x 3 reps

2 x 6 reps

Start 55-60% 1RM on your first set and build up. Your second set of each rep number should be heavier than the previous.

II. Every 2 - 3 mins x 5 sets: TNG Power Snatch

1 x 10 reps @ 65%

1 x 8 reps @ 70%

1 x 6 reps @ 75%

1 x 4 reps @ 80%

1 x 2 reps @ 85%

% based on 1RM Power Snatch

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WOD

3 Rounds for Time

400m Run or Row or Bike

40 Air Squats

8 / 6 Ring Muscle Ups

Alternative 10 Pull Ups

40 Air Squats

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Gymnastics Conditioning

3 Rounds each for Time

15 - 10 - 5

Choose 1:

Strict Handstand Push Ups

Kipping Handstand Push ups

Elevated Pike Push Ups

Rest 2:30 between sets

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Accessory Work

3 Rounds for Quality

12 Dumbbell Close Grip Bench Press, pick load

Alternative Close Grip Floor Press

20 Seated Banded Lat Pull Downs

12 Bench Dumbbell Flies, pick load

Alternative Floor Dumbbell Flies