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Warm Up General Dynamic Flex Activation Coach's Game + Accumulate 2 minutes in an L-SIT WOD "C2 Cindy" AMRAP 5 3 Rounds 5 STRICT Pull Up 10 Push Up 15 Air Squat Then Max calories on the rower REST 5:00 AMRAP 5 3 Rounds 5 STRICT Pull Up 10 Push Up 15 Air Squat Then Max calories on the rower 
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Warm Up Lat Mobility General Dynamic Flex Activation Shoulder Activation Series Strength Push Press 6-6-4-4 WOD AMRAP 12 250m Row 12 DB Push Press 35/25 16 DB Step Back Lunge  Warm Up Mobility recovery from 17.4 General Dynamic Flex Activation Coach's Choice WOD Teams of 3 (Split reps however you want.. only one athlete can work at a time) 3RFT 100/75 Cal Row 75 Front Squats 95/65 (From the floor) 50 Barbell Burpees  Warm Up General Dynamic Flex Activation Hip Mobility WOD GOAT DAY EMOMX20 Odd- Weakness 1 Even- Weakness 2  Warm Up General Dynamic Flex Activation Rowing Game WOD For Time 1K Row 100 DU 50 Wall Ball 20/14 100 DU 1K Row POST WOD DB ROW x5/5  Warm Up General Dynamic Flex Activation Booty Bands Strength Back Squat 4x6 WOD AMRAP 12 3 KBS 3 Goblet Squat 3 Burpee 6 KBS 6 Goblet Squat 6 Burpee 9 9 9 ....  Warm Up General Dynamic Flex Activation Take 10-15 minutes working on HSPU & Pistol Progressions WOD EMOMX16 Minute 1- 15x Power Clean Minute 2- 15x Wall Ball Minute 3- Max Cal Bike/ Row Minute 4- REST POST WOD 2 minute split stretch  Warm Up General Dynamic Flex Activation Coach's Choice Strength Bench Press 10-8-6-4-2 WOD Every 3 minutes for 6 sets Run 4 laps in the gym + 12 T2B  |
ProgrammerD.J. Hillier Archives
December 2018
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