Warm Up
:30 Med ball slam Active Sampson Push up to down dog Air Squats Spidermans Single Unders Med Ball deadlift Med Ball squat Single Unders Mobility Ankle Stretch Squat Hold-1 minute + Practice and drill med ball cleans and double unders WOD For Time 100 Double Unders/200 singles 50 Sit Up 25 Med Ball Clean 20/14 80 Double Under 40 Sit up 20 Med Ball Clean 60 Double Under 30 Sit Up 15 Med Ball Clean 40 Double Under 20 Sit Up 10 Med Ball Clean 20 Double Under 10 Sit Up 5 Med Ball Clean
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Warm Up
500m Row Line Drills- Long + Empty Bar Warm Up Mobility Front Rack Stretch Wrist Stretch + Movement Prep Strength Build to a heavy power clean + split jerk WOD 3RFT 30 Cal AB 20 KBS 72/53 10 Burpee Warm Up
Line Drills mixed with jump rope + Partner Med Ball Warm Up + Empty BB Warm Up Mobility Chest Stretches WOD Teams of 3 *Split reps however you choose AMRAP 25 70/50 Cal Row, 70 Burpee, 70 Power Snatch 55/35 60/40 Cal Row, 60 Burpee, 60 Power Snatch 75/55 50/35 Cal Row, 50 Burpee, 50 Power Snatch 95/65 40/30 Cal Row, 40 Burpee, 40 Power Snatch 115/80 30/ 20 Cal Row, 30 Burpee, Max Power Snatch 135/95 Warm Up
:30's Inch Worm Air Squats Push up 2 down dog Active Sampson Active Spiderman Air Squat + Empty BB Warm Up Mobility Wrist Stretch Front Rack Stretch + Movement Prep Strength Work up to a heavy hang power clean double WOD "DT" 5RFT 12 Deadlifts 155/105 9 Hang Power Clean 6 Shoulder to Overhead Warm Up
*Alternate between 20 seconds jump rope + a line drill (long) Activation Turkish Get-Up play 10 minutes WOD 30-25-20-15-10 Cal AB Russian KBS 70/53 10m Shuttle Sprints *Weight on the KB should be something athletes can do in 1-2 sets each round. On the 10m shuttle sprints, place 2 cones 10m a part. Each time an athlete touches a cone a rep is counted. Warm Up
:30's Jumping Jacks Active Spiderman Active Sampson Push Up 2 down dog Air Squat + Booty Band + Empty BB Warm Up Mobility Wrist Stretch Squat Hold Strength 3 Position Squat Clean (Above the knee, below the knee, ground) *Work up to a heavy Complex WOD 3RFT 15 Pull Up 12 Lateral Burpee 9 Squat Clean 135/95 or 95/65 Warm Up
:30 seconds easy row active spiderman medium row push up to down dog fast row air squats + Empty BB Warm Up Mobility Front Rack Stretch Squat Hold + Movement Prep and teaching for all movements in WOD WOD For Time 27-21-15-9 Wall Ball 20/14 KB High Pull 53/35 Box Jump 24/20 Shoulder to overhead 75/55 Cal Row |
ProgrammerD.J. Hillier Archives
December 2018
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