Athletes Camp WOD: October 27, 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

3 Rounds for Quality

30 secs Handstand Hold

30 secs Wall Sit

12 Goblet Squats- light kettlebell

12 Single Arm Kettlebell Swings

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Weightlifting

Week 8

I. Every 2 - 3 mins x 6 sets: Strict Press

3 x 5 reps @ 65 - 70%

1 x 3 reps @ 70 - 75%

1 x 3 reps @ 75%

1 x 3 rep @ 75 - 80%

% based on 1RM Strict Press

II. KB / DB Conditioning

Every 2:30 mins x 5 sets

20 Shoulder to Overhead

6 KBs / DBs Box Step Overs

10 Dual Snatch

RX 50 / 35 lbs

Scaled 35 / 25 kbs

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Conditioning

3 Rounds for Time

15 - 12 - 9

cal Bike or Row

Bar Facing Burpees

60 - 48 - 36

Double Unders

Rest 2 mins between each round.

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Accessory Work

4 Rounds 30s ON / 30s OFF

1st Hollow Hold Flutter Kicks

2nd Side Plank Hold (L)

3rd Pike Leg Lift Overs

4th Side Plank Hold (R)