Warm Up
Coach's Choice WOD AMRAP 20 3 KBS 53/35 3 H.R Push Up 3 Cal Row *Add 3 reps every round
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Warm Up
:30's Light Shuttle Run Spiderman's Medium Shuttle Run Sampson Stretch Fast Shuttle Run Air Squats + Empty BB Warm Up Mobility PVC Pass through PVC OHS Strength Build to a 3 position power/squat snatch WOD AMRAP 5 30x 10m Shuttle Sprints AMRAP in remaining time 3 Power Snatch 95/65 6 Lateral Barbell Burpees REST 5 MINUTES AMRAP 5 30x 10m Shuttle Sprints AMRAP in remaining time 3 Power Snatch 95/65 6 Lateral Barbell Burpees Warm Up
:30's Easy Bike Active Spiderman Medium Bike Active Sampson Fast Bike Air Squat + Booty Band Series Strength Walking Lunges 4x20 steps *Athletes choose loading and style WOD 5 Rounds for max reps 1:00 AB for cals 1:00 Max Wall Balls 1:00 Max Double Unders 1:00 Rest Warm Up
:30's Easy Bike Active Spiderman Medium Bike Active Sampson Fast Bike Push up to down dog + Empty BB Warm Up Mobility Pigeon Pose + Movement prep for deadlift WOD For Time 50-40-30-20-10 Ab Mat Sit Up 25-20-15-10-5 Deadlift 155/105 20-20-20-20-20 Cal AB *Females 15 cals Warm Up
:20 *Move in large circle set in cones Light Jog Quad Stretch Knee to chest Soldier Kicks Moderate Jog Side Lunge Walking Sampson Walking Spiderman Fast Jog Push up to down dog Air Squat Burpees + Barbell Warm Up Mobility Wrist stretch Chest stretch + Movement Prep for WOD WOD Teams of 3 AMRAP 21 15/12 Cal Bike 10 Box Jump Overs 24/20 5 C2B or Pull Up *Bike is always being occupied. 18.2
Good luck! Join us for Friday night lights at 5:30pm! |
ProgrammerD.J. Hillier Archives
December 2018
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