Warm Up
Dynamic Flex Activation Hollow Rock Practice Then EMOMX8 6-8 T2B WOD For Time: 50 Clean and Jerks 135/95 *Every Minute Complete 5 C2B Pull Ups Post WOD Chest Stretch
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Warm Up
Dynamic Flex- Coach's Choice Activation Banded Sampson Stretch 2min/side Strength Front Squat 7x5 Add 5 lbs to last week! WOD EMOMX12 Min 1: 8 Lateral KB Lunge (Right) Min 2: 8 Lateral KB Lunge (Left) Min 3: 8 KB Windmill (Right) Min 4: 8 KB Windmill (Left) Warm Up
Coach's Game Activation Banded Good Mornings One Arm KBS Strength Weighted Pull Up 3x3 WOD Buy In: 800m Burden Run Then 3 rounds of 21 Pull Ups 12 KBS 53/35 Cash Out: 800m Burden Run Warm Up
Mobility Dynamic Flex Activation Booty Bands Glute Activation Strength Front Squat 5x7 *Increase 5 pounds from last week WOD 5 RFT 400m 9 Clean & Jerks 115/75 Warm Up
Mobility Dynamic Flex- Coach's Choice Activation Single Arm KB Overhead Carry L Sit Practice WOD 21 DB Shoulder to Overhead 12 Box Jump 30/24 4 Rope Climb 15 DB Shoulder to Overhead 9 Box Jump 3 Rope Climb 9 DB Shoulder to Overhead 6 Box Jump 2 Rope Climb Warm Up
Dynamic Flex- Coach's Choice Activation I's, Y's, W's Side Plank WOD "Sweatfest" EMOMX20 Min 1: 14/12 Cal Row Min 2: 15 Box Jump Up, Step Down 24/20 Min 3: 5 Pull Up + 5 Sit Up + 10 Push Up Min 4: 15 KBS 53/35 Min 5: 30 Double Unders Warm Up
Mobility Dynamic Hip Flex Activation TRX Series Strength Front Squat 5x7 *Add 5 lbs to last week WOD AMRAP 5 15/12 Cal Row 6 Squat Cleans 135/95 Rest 5 Minutes AMRAP 5 15/12 Cal Row 6 Squat Cleans 135/95 Warm Up
Dynamic Flex Activation Scap Push Up Mountain Climbers x3 Strength Bench Press 3x3 2x2 1x1 WOD AMRAP 12 10 Burpees 25 Double Unders Warm Up
Dynamic Flex Dowel Game Activation Goblet Squat Hollow Rock Strength Front Squat 5x7 *Increase lbs to Monday's weight WOD For time: 30 Thrusters 135/95 Warm Up
Mobility (Calves & Ankles) Dynamic Flex Activation Partner Med Ball Series WOD In Teams of 2, For Time: 80 Cal Row 80 Ring Dip 80 Power Clean 135/95 80 Box Jump Over Post WOD Hamstring Stretch 2 min/side |
ProgrammerD.J. Hillier Archives
December 2018
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