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Warm Up
Coach's Choice WOD :30 on/:30 off x24 Row for Cals Assault Bike for Cals Sled push Post WOD Mobility
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Warm Up
:30 Easy Bike Active Spiderman Medium Bike Push up to down dog Fast Bike Air Squats + Empty BB Warm Up Mobility PVC Pass Through PVC OHS Strength Power Snatch to a heavy double WOD For Time 20 Burpee Box Jump Overs 24/20 30 Power Snatch 75/55 40 OHS 75/55 50/35 Cal AB Warm Up
:30 Jumping Jacks Push up to down dog Active Sampson Active Spiderman Inch Worm Air Squat + Empty BB Warm Up Mobility Banded Chest Stretch Banded Lat Stretch + Movement prep for Strength WOD WOD "Strict Lynne" 5 rounds of max reps Max 1/2 BW Bench Press Max Strict Pull Up Rest 3 min between rounds Warm Up
Rowing Biathlon *Athletes will start by rowing/ biking 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap or 5 burpees before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 6-8 minutes. Whoever has the most calories at the end is the winner. + :20 Jumping Jacks Inch Worm Active Sampson Active Spiderman Air Squats + Booty Bands Strength Work up to a 6RM Front Squat WOD 3RFT 24/18 Cal AB 12 Power Cleans 155/105 or 95/65 48 Double Unders/ 100 Singles Warm Up
General Coach's Warm Up + :30's Easy Bike Active Spiderman Medium Bike Push up to down dog Fast Bike Active sampson + Empty Bar Warm Up Mobility PVC Pass Through PVC OHS + Teaching of barbell cycling with the snatch WOD 3 Rounds AMRAP 3: Max Cal AB AMRAP 2: Max Reps Power snatch 95/65 75/55 AMRAP 1: Max Reps Pull Up Rest 2:00 *Score is total reps/calories completed *THE DAY IS FINALLY HERE. ALL CLASSES WILL BE DOING OPEN WORKOUT 18.1
JOIN US TO WATCH AND/OR THROW DOWN FOR FRIDAY NIGHT LIGHTS AT 5:30PM *Tonight Open workout 18.1 will be released. The 6:30pm CF class will come in and do the WOD right away and then watch the release at 7pm and proceed with any mobility they would like to do. All of the other CF classes will flow like they usually do.
Warm Up :20 Easy Shuttle sprint Quad stretch Knees to chest Soldier Kicks Medium Shuttle sprint Walking Sampson Walking Spiderman Side Lunge Fast Shuttle sprint Air squat high knees butt kicks Mobility/Movement Prep Coach's Choice WOD 30-25-20-15 Russian KBS 70/53 Sit Up 10m Shuttle Runs Warm Up
:30's Jumping Jacks Active Spiderman Single Unders Push up to down dog Double unders Air squats + Empty BB Warm Up Mobility Wrist stretch Front Rack Stretch Squat Hold + Movement Prep and teaching of the split jerk Strength Clean and Jerk 1RM WOD 5RFT 15 Cal Row 15 Thrusters 95/65 Warm Up
:30's Easy Bike Active Spiderman Medium bike Push up to down dog Fast Bike Active sampson + empty bb warm up Mobility Wrist Stretch Front Rack Stretch + Movement prep and teaching for movements in WOD WOD AMRAP 15 15 Hang Power Cleans 135/95 95/65 *Something you could do unbroken when fresh 27/21 Cal Bike 15 C2B or Pull Ups 60 Double Unders/ 120 Single Unders Warm Up
Foam Roller Dodgeball + :30's Inch Worm Active Sampson Active Spiderman Air Squat Push up to down dog + Empty BB Warm Up Mobility Elevated Pigeon Pose Strength Work up to a heavy triple of traditional deadlift or sumo deadlift WOD Open Workout 11.2 AMRAP 15 9 Deadlifts 155/105 12 Push Up 15 Box Jump 24/20 |
ProgrammerD.J. Hillier Archives
December 2018
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