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Warm Up
:30 go's Jumping Jacks Active Spiderman Single Unders Push up to down dog Double unders Air squats + Rowling *Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.) Mobility Ankle Stretch + Practice Double Unders and rope climbs technique WOD AMRAP 15 50 DU/100 Singles 25/20 Cal Row 5-4-3-2-1 Rope Climb *Each round you get through you will complete one less rope climb. Example: 50 DU-25 Cal Row- 5 Rope Climb 50 DU-25 Cal Row- 4 Rope Climb etc
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Warm Up
:30 go's Body weight good mornings Active spiderman Inch worm Active sampson Push up to down dog Air squat + Empty BB warm up Mobility Wrist Stretch Strength Build to a heavy 3 position power clean *Above the knee, below the knee, floor without dropping the bar WOD 3RFT 15 Hang Power Cleans 115/80 15 Lateral Burpee Over Bar Warm Up
:30 go's Easy Bike Active Sampson Medium Bike Active Spiderman Fast Bike Air Squats + Booty Bands Mobility Couch Stretch Pigeon Pose + Teaching points of performance of lunging Strength Build to a heavy 50ft walking lunge *Pick your own style here. Overhead, Front Rack, Back Rack, DB, KB, etc. Make it heavy WOD "Stepping Stone" For Time 60/40 Cal Bike 100ft Walking Lunge 50's/35's 35/25 Cal Bike 100ft Walking Lunge 50's/35's 20/15 Cal Bike Warm Up
1 minute easy Row Active Spidermans :45 medium Row Push up to down dog :30 fast Row Air Squats Mobility Childs Pose Wrist Stretch Chest Stretch + Teaching of the bench press and how to spot Strength Bench Press 6x3 WOD Open Prep AMRAP 13 70 DB Snatch 50/35 *Pick a weight you could do 20 reps unbroken 60 Wall Ball 20/14 50/35 Cal Row 40 HSPU OR Push Ups *Open Style workout today. Set a goal of getting through an entire round. If the class is big, waterfall start people in every 3-4 minutes. Warm Up
Coach's Game + Empty BB Warm Up Mobility Front Rack Stretch Overhead Wall Stretch Strength 4-5 sets of 100ft Farmer Carry-Heavy *Rest as needed between sets WOD 4RFT 30/24 Cal Bike/Row 15 T2B 7 Ground to overhead (snatch or clean and jerk) 155/105 *Should be a weight you are doing singles Warm Up
:30 Jumping Jacks Active Spiderman Single Unders Air Squats Double Unders Push up to down dog + Empty Bar Warm Up + Movement Prep and practice for WOD WOD AMRAP 5 100 Double Under Buy In/200 singles 12 Front Squat 95/65 4 Burpee Box Jump Over 24/20 rest 5min AMRAP 5 100 Double Under Buy In 8 Front Squat 115/80 4 Burpee Box Jump over 24/20 Rest 5min AMRAP 5 100 Double Under Buy in 4 Front Squat 135/95 4 Burpee Box Jump over 24/20 Warm Up
:30 Easy Shuttle Run Walking Spiderman Medium Shuttle Run Walking Sampson Fast Shuttle Run Straight leg bear crawl + Empty Bar Warm Up + Movement Prep Strength Sumo Deadlift to a heavy 3 WOD Teams of 3 AMRAP 20 7 KBS 70/53 150m Shuttle Run 10/7 Cal AB 150m Shuttle Run *One athlete finishes an entire round before passing off to the next team mate. Warm Up
:30 Easy Row Active Spiderman Medium Row Air Squats Faster Row Push Up to Down Dog + Empty bar warm up Mobility 1 min squat hold Booty bands 1 minute chest stretch Strength Back Squat 3x5 WOD 3RFT 50 Air Squat 35 Push Up 20/15 Cal Row Warm Up
1min Easy Bike Active Spiderman :45 seconds Medium Bike Active Sampson :30 seconds Faster Bike Push up to down dog Mobility Pigeon Pose Child's Pose + Practice kipping pull up and DB Snatch technique WOD 5 rounds on the 4:00 15 Pull Ups 18 Alt. DB Snatch 50/30 21 Cal Bike/Row Warm Up
:30 Easy Row Active Spiderman Medium Row Active Sampson Fast Row PVC Pass Through + Empty bar movement prep Strength EMOMX5 3 Cleans 2 Front Squat 1 Split Jerk WOD For Time 21-15-9 AB Cals Thruster 95/65 15-12-9 Cal Row Hang Squat Cleans 95/65 12-9-6 Lateral Burpee over bar OHS 95/65 |
ProgrammerD.J. Hillier Archives
December 2018
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