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Warm Up
:45 Easy Row Active Spiderman Medium Row Push Up to down dog Fast Row Air Squats + Empty BB Warm Up Mobility Wrist Stretch Front Rack Stretch Strength Build to a heavy pause front squat single *Pausing for 3 seconds in the bottom WOD Every 3:00 for 5 rounds 300/250m Row 9 Thrusters 95/65 *Score is slowest round
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Warm Up
Coach's Assault Bike Warm Up Mobility Banded Chest Stretch Strength Bench Press 5x4 WOD AMRAP 14 40 Ab-mat Sit Up 30/20 Cal Bike 20 Burpee Warm Up
Teams of 2 warm up -Junkyard dogs -Med Ball Partner Series -Plank High Fives + Mobility WOD Teams of 3 2000m Row (both partners partner hold a barbell deadlift 225/155) 125x Hand Release Push Ups (Partners hang from rig) 45x Rope Climbs Warm Up
Coach's Choice Activation Coach's Core WOD 2 mins on 1 off for 30 minutes (6:30pm class goes for 24 minutes) Assault Bike (cals) Rowing (cals) Run (laps) Warm Up
:20 go's Jumping Jacks Quad Stretch Inch Worm Push up to down dog Spiderman Sampson Air Squat + Empty BB Warm Up Strength Build to a heavy hang squat clean double WOD 5 RFT 50 Double Unders 5 Squat Cleans 165/ 115 Warm Up
Coach's Choice Activation 10-15 minutes A1. Hand over hand sled pulls A2. Heavy Farmer Carry 100ft WOD For Time 27x C2B/ Pull Up 27x Deadlift 155/105 27x Row for Cals 21x C2B/ Pull Up 21x Deadlift 21x Row for Cals 15x C2B/ Pull Up 15x Deadlift 15x Row for Cals Warm Up
1min very easy bike Active spiderman 1min easy bike Active Sampson Medium bike Push up to down dog Fast bike Air Squats Mobility Couch stretch 2 min/2min Strength Back Squat 4x4 WOD 5RFT 27 Air Squat 21/15 Cal Bike 15 KBS 53/35 Warm Up
Line Drills Mobility Pigeon Pose Wrist Stretch Strength Build to a heavy power clean double WOD Teams of 2 alternating rounds 10 RFT 5 Deadlifts 185/125 10 Box Jump Over 24/20 10/8 Cal Bike/ Row |
ProgrammerD.J. Hillier Archives
December 2018
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