Warm Up
General Mobility Dynamic Flex Activation Partner Med Ball Series WOD AMRAP 20 2 Rope Climbs 12 DB Strict Press 35/25 50ft Walking Lunge BW
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Warm Up
Wrist Mobility General Dynamic Activation Empty Bar movement prep Strength Power Clean + Squat Clean 4x(1+1) WOD 5RFT 30 KBS 15 H.R Push Ups Warm Up
Calf/Ankle Mobility General Dynamic Flex Activation CrossOver Symmetry + Coach's Game WOD For Time 100 Double Unders 500m Row 50 DB Snatch 50/35 500m Row 100 Double Unders Post WOD DB Bicep curls 3x10/10 Warm Up
Mobility General Dynamic Flex Activation Coach's Core WOD EMOMX21 Minute 1- Sled Pull 50ft Minute 2- Deficit Push Up OR HSPU Minute 3- 14/10 Cal Bike Warm Up
Hip Mobility General Dynamic Flex Activation With a partner 150 Mountain Climbers (one partner works while one partner holds top of a push Up) + 100 Knees to chest (one partner works while one partner hangs from the bar) + 75 Goblet Squat (one partner works while one partner hangs from the bar) WOD AMRAP 12 40 Air Squat 20 Cal Row 10 Push Press 135/95 - from the ground Warm Up
General Dynamic Flex Activation Burgener Warm Up Strength 3 Position Snatch 5x(1+1+1) WOD 3RFT 5 Burpee Pull Up 10 Power Snatch 115/80 20 Box Jump Over 24/20 |
ProgrammerD.J. Hillier Archives
December 2018
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