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Warm Up General Dynamic Flex Activation 1 3 rounds with a partner 30 Cal AB (split however) 20 Hollow Rocks 10 Synchro Goblet Squat Activation 2 Tug of War Team WOD AMRAP 20 Class divides into 2 teams Team 1 does 1 Sled Push entire track down and back 10 Synchro Burpee Over Parallet 200m Run Team 2 does Max calories on Assault Bike Once team 1 comes back inside, team 2 can start. Team with most amount of calories biked wins. 
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Warm Up General Dynamic Flex Activation Tabata Med Ball Clean Strength Back Squat 7x1 (Hit 7 heavy singles here. Don't count your warm up weight and don't count your working up sets) WOD 21-15-9 Power Snatch 75/55 Wall Ball Cal Row  Warm Up Foam Roll Lats Banded Lat Stretch General Dynamic Flex Activation Coach's Choice WOD "Frantic Fran" 4RFT 21/18 Cal Bike 15 Thrusters 65/45 15 Pull Ups  Warm Up General Dynamic Flex Ladder drills Strength Bench Press 9-7-5 WOD Teams of 2 6 Rounds 500m Row 400m Run -Partner does full round -Each partner does 3 rounds  Warm Up Hip Mobility General Dynamic Flex Activation Med Ball Partner Series WOD 3 Rounds 50 DU 25 Wall Ball Then 400m Run 2 Rounds 50 DU 25 Wall Ball Then 300m Run 1 Round 50 DU 25 Wall Ball Then 200m Run POST WOD Bent Over Row DB or BB 3x8  Warm Up Mobility General Dynamic Flex Activation Coach's Choice Strength Hang Clean 3x3 WOD EMOMX12 Minute 1- Round of Cindy Minute 2- 15/12 Cal Row Minute 3- Max Clean and Jerks 135/95  Warm Up General Dynamic Flex Activation With a partner 2-3 rounds 200m Run 10x Synchro H.R Push Up 10x Synchro Russian KBS 1 minute of mobility of your choice WOD Teams of 3- one athlete finishes an entire round before next athlete starts AMRAP 20 7 KBS 53/35 7 Box Jump Over 24/20 7 Burpee 1 FULL Turf Shuttle Sprint  Warm Up General Dynamic Flex- Hips Overhead Squat mobility Activation Overhead Squat prep Strength A) 10 Minutes to find a heavy single OHS from the rack B) 10 Minutes to find a heavy snatch balance from the rack C) 10 Minute to find a heavy Power Snatch + OHS from the ground  Warm Up General Dynamic Flex Activation 20 Minutes Ring Work- Muscle Up Progression WOD "Push-Pull-Bike" AMRAP 15 Ring Dip x9- Scaled to banded if needed Renegade Row x12 40/25 Assault Bike Cal x15 POST WOD Group Stretch  Warm Up Mobility- Shoulders General Dynamic Flex Activation Scap Push Up Scap Pull Up Hollow Rock Strength Shoulder to overhead 3x5 (Your choice of Strict Press, Push Press, Push Jerk, Split Jerk) WOD "This and That" 3RFT 12 Power Clean 115/80 12 Pull Up 12 Jerk 12 T2B  |
ProgrammerD.J. Hillier Archives
December 2018
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