Warm Up
:30 Easy Shuttle Run Line Drills :30 Medium Shuttle Run Line Drills :30 Fast Shuttle Run Line Drills Mobility Wrist Stretch Squat Hold Front Rack Stretch + Movement prep and practice for WOD WOD 5 Rounds for max reps 1:00 Max Cal row 1:00 Max Thruster 95/65 or 75/55 1:00 Max 10m shuttle run 1:00 Rest
0 Comments
Warm Up
:30 easy bike/row :30 Push up to down dog :30 medium bike/row :30 Air Squat :30 fast bike/row :30 active spiderman + Barbell Warm Up + Gymnastic warm up (holds, kips, swings, etc) Mobility Couch Stretch Squat Hold Chest Stretch + Movement Prep Strength Pick one movement and find your 1RM Deadlift 1RM Bench Press 1RM Back Squat 1RM Gymnastics Pick one and find your best set Max strict pull up Max kipping pull up Max set of muscle up Max set of T2B Max set of HSPU Conditioning 1min max cals AB OR 500m Row for time Warm Up
:30 rotations Easy Bike Active spiderman Front rack stretch Medium Bike Active sampson Wrist strech Fast Bike Push up to down dog Child's pose + Empty Bar Warm Up + Teaching of power clean and jerks & points of performance WOD Teams of 2 AMRAP 20 150/100 Cal Row Buy In 60 Clean and Jerk 95/65 50 Clean and Jerk 115/80 40 Clean and Jerk 135/95 30 Clean and Jerk 155/105 Max Clean and jerk 185/125 Warm Up
Aerobic Warm Up EMOM style Mobility PVC Pass Through PVC OHS against the wall Ankle Stretch Strength A) Work on single arm DB OHS B) Build to a heavy squat snatch + OHS WOD 18.0 21-15-9 DB Snatch 50/35 Lateral Burpee Over the DB |
ProgrammerD.J. Hillier Archives
December 2018
Categories |