Warm up:
Shoulder mobility 2min/side Burgener Warm Up Strength: Every 90 seconds for 6 reds complete 2 Power Snatch + 1 OHS WOD: AMRAP 5 MIN 8 Power Snatch 135/95 24 Double Unders REST 5 MINUTES AMRAP 5 MIN 8 Power Snatch 115/75 24 Double Unders REST 5 MINUTES AMRAP 5 MIN 8 Power Snatch 95/55 24 Double Unders Coach's note: Plan accordingly. Most athletes will not be able to snatch the RX weight and that is totally fine. My biggest goal here is to decrease weight during every AMRAP. If athletes are more comfortable and have better form taking it from the hang position, let them be. Athletes that are doing single unders should be doing 48 per round. Goal here is to move very fast for 5 minutes then get a solid rest. Push the intensity!
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Warm up:
Dynamic Flex Activation: Accumulate 3 minutes in an L-Sit WOD: With a partner 30 Min AMRAP 60 Cal Row 60 Double Unders 30 Overhead Plate Lunge 30 Burpees 30 Thrusters 75/55 2 Cartwheels Coach's note: Partner day! Have athletes pick a partner of similar ability. Reps can be split however they choose! No rules! However, only one athlete may work at a time. Teams must go in the order that is given above. Keep track of rounds and reps and write them on the board. Enjoy! Warm up:
Hip Mobility Strength: Back Squat 1x20 WOD: 30-20-10 Wall Ball Toes To Bar Post WOD: BB Quad Smash 2min/side Coach's note: Spend some serious time working through hip stretching and mobilizing. Lots of focus on squatting today so make sure your athletes are opened up after the extended weekend. The goal of the strength portion is to find a 20 rep max back squat. Athletes should take about 15-18 minutes working up to what they think they can squat 20 times. This is a big time mental tester and is very challenging for most athletes. If they get 8-9 reps fairly easy, have them re-rack the weight and adjust accordingly. The 20th rep should be a struggle! Leave time for the Post WOD.. they will need it :) Warm up:
Dynamic Flex Activation: Reverse Hollow Rock Lateral Lunge WOD 1 21-18-15-12-9 KBS 72/44 Goblet Squat 72/44 Rest 5 minutes WOD 2 21-18-15-12-9 Toes To Bar Burpee To Bar |
ProgrammerD.J. Hillier Archives
December 2018
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