Warm Up
General Dynamic Flex Activation With a partner... for time 5 Junk Yard Dogs + 5 Up and Overs 1:20=Team Ninja time Strength Work up to a heavy set of 5 Bench Press WOD "Buckle Up" 5 Rounds for max reps 1:00 Cal Row 1:00 Power Clean 115/80 1:00 Burpee Over Bar 1:00 REST
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Warm Up
Front Rack Mobility General Dynamic Flex Activation Booty Bands Strength A1) Front Squat HEAVY 3x4 3x3 A2) Carry something heavy (Farmer Carry, Overhead carry, pinch plate carry, baby carry, etc) 6x100m WOD 1:30 AMRAP Bar Facing Burpee Rest 1 minute 1:00 AMRAP Bar Facing Burpee Rest :30 :30 AMRAP Bar Facing Burpee -Your score is the total amount of burpees completed after the three sets. Above 55 is ninja status :) Warm Up
General Dynamic Flex Strength 3x Max Effort Strict Pull Ups WOD "DECK OF CARDS" Spades= KBS 53/35 Clubs= Goblet Squat Heart= Ab Mat Sit Up Diamond= Walking Lunge Warm Up
Running Drills + Ladders WOD 5 Rounds of 4:00 on/4:00 off 30/20 Cal Row 20 Box Jump Overs 20inch for everyone (can go lateral if that's fastest, no lockout on the top) AMRAP 10m shuttle run in remaining time Warm Up
General Dynamic Flex Activation Wall Squats Side Lunge CrossOver Symmetry Strength OHS 6-6-5-5 *Weight must be taken from the ground WOD For Time 10 Burpee Pull Up 100 Double Under 30 DB Snatch (total) 40/30 100 Double Under 10 Burpee Pull Up Warm Up
General Dynamic Flex Activation Deadlift Prep Strength Deadlift 3-3-3 WOD "HAPPY NEW YEAR!" 3RFT 20 Cal Row 17 Thrusters 105/75 20 Russian KBS 53/35 17 T2B |
ProgrammerD.J. Hillier Archives
December 2018
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