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Warm Up Dynamic Flex- Coach's Choice Activation Overhead Carries Plank Holds Strength Power Clean 3-3-3-3 WOD Partner DT 10 Rounds- 1 partner completes full round then passes the bar to their partner. Each partner does 5 rounds of the following 12 Deadlift 9 Hang Power Clean 6 Shoulder to Overhead Men= 155# Women=105# 
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Warm Up Dynamic Flex- Coach's Choice Activation Spend 2 minutes in bottom of squat Strength Front Squat 7x5 *Add 5 lbs to last time tested WOD 4 rounds for total time 7 Burpees Over Parallette 14 Shoulder To Overhead 95/65 7 Burpees Over Parallete Rest 2 Minutes  Warm Up Hamstring Mobility Running Dynamic Warm Up Activation Row Push Up WOD MI5 5 K! *If weather is bad and you have a small class, feel free to do a 20 minute row. If you have a big class and the weather is bad, feel free to have a GOAT day which is 20 min EMOM. Odd minutes is one weakness, even minutes is another weakness. Enjoy!  Warm Up Dynamic Flex- Coach's Choice Activation Scap Pull Up Hollow Rock CrossOver Symmetry Pre WOD EMOMX8 5-8 Kipping Pull Ups (Working on technique and stringing reps together. Practice Practice Practice) WOD AMRAP 15 12/10 Cal Row 12 KBS 53/35 1 Rope Climb  Warm Up Hip Mobility Dynamic Flex Activation Core Plank Series Strength 1 Front Squat 7x5 *Add 5 lbs to last time tested Strength 2 Bench Press 7x5  Warm Up Shoulder Mobility Dynamic Flex Activation Burgener Warm Up Strength EMOM X9 2 Hang Squat Snatch Building WOD "Sling Shot" 55 BB Burpees 33 OHS 95/65 22 C2B Pull Ups  Warm Up Dynamic Flex Activation Max UB DU Test Strength Front Squat 7x5 *Add 5 lbs to last squat session WOD Kyle's mystery WOD ;)  Warm Up Dynamic Flex- Coach's Choice Activation Tabata Double Under & Sit Up Strength Single Leg BB RDL 4x8/8 Single Arm DB Row 4x8/8 WOD AMRAP 6 7 Burpee Box Jump 8 DB OR KB Single Arm Cleans  Warm Up Dynamic Flex- Coach's Choice Activation Hurdle Warm Up WOD 1 60x Hang Cleans w/ Partner 115/75 WOD 2 400m Plate Run (1 plate per partner, switch as many times as you prefer) 4 Turf Length Lunge (1 plate per partner, switch as many times as you prefer, both partners must lunge) 30 High Five Burpees 800m Run Together  Warm Up Dynamic Flex- Coach's Choice Activation Banded Chest Stretch Strength Strict Press 4x4 WOD 21-15-9 H.R Push Up DB Box Step OVER 24/20 45#/35# Post WOD Group Stretch  |
ProgrammerD.J. Hillier Archives
December 2018
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