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Warm Up
:30 Easy Bike Active Spiderman Medium Bike Push Up to down dog Fast Bike Air Squats + Empty BB Warm Up Mobility Couch Stretch 1 min Med Ball Squat Hold 1 min Strength Back Squat to a heavy 5 WOD EMOM 14 Odd- 20/14 Cal AB Even- :30 max rep med ball clean 20/14
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Warm Up
1 min Easy Row Active Spiderman Quad Stretch 1min Med Row Push up to down dog Inch Worm 1 min Fast Row Active Sampson Slow Air Squats Mobility Couch Stretch Pigeon Pose Ankle Stretch + Movement prep for WOD WOD AMRAP 20 5 Strict Pull Up 10 Push Up 15 Cal Row Warm Up
Line Drills + Teaching of Strongman movements "WOD" 5 stations; 4 minutes at each station 1) Stone to Box 2) Prowler Seated Rope Pull 3) Sand Bag Clean 4) Farmer Carry *Todays' workout doesn't have a measurement. We are getting away from the barbells and training strongman stuff for a day. Coach Laurel has done 1 strongman competition and has signed up for her second in June. Lean on her for guidance in some areas where we usually doesn't do in your typical "wod." Benchmark Monday!
Warm Up Line Drills-Long + Jump Rope Intervals + Empty BB Warm Up Mobility PVC pass through Front Rac Stretch + Teaching of the push jerk Strength Push Jerk 10-8-6-4-2 WOD "Annie" 50-40-30-20-10 Double Unders Sit Ups Warm Up
Partner Rowling 1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes. + :45 easy bike Active spiderman :30 medium bike Active sampson :15 fast bike Push up to down dog Mobility Chest stretch 1 min + Movement prep for WOD WOD Teams of 2 AMRAP 20 50/35 Cal Row 50 Burpee 50/35 Cal Bike 50 KBS 53/35 Warm Up
:20 Jumping Jacks Active Spiderman :20 Med Ball foot tap Active Sampson :20 Med Ball slam Push Up to down dog :20 Single Unders Air squat to med ball Mobility Lat Stretch Strength Weighed Pull Ups 6x3 *The goal here is to achieve 18 tough pull ups. Whether that means you are on a TRX, using bands, using weight or weight vests, or working on negatives. I want you to work at YOUR ability level and strengthen you upper body pulling capacity WOD AMRAP 10 10 Pull Up 10 Power Clean 95/65 Warm Up
Line Drills- Long Mobility Pigeon Pose on box Ankle Stretch on box + Movement prep and teaching for WOD WOD For Time 200m Run 27 Wall Ball 20/14 27 Box Jump 24/20 200m Run 21 Wall Ball 21 Box Jump 200m Run 15 Wall Ball 15 Box Jump 200m Run 9 Wall Ball 9 Box Jump 200m Run Warm Up
Coach's Choice + Empty BB warm up Mobility PVC hinges Strength Deadlift- Build to a heavy 5 with a double overhand grip WOD AMRAP 12 6 HSPU 9 Deadlift 225/155 *Should be a decently heavy weight but something you can do in 1-2 sets 30 Double Unders/ 60 Singles Warm Up
:30 bike Active Spiderman :30 bike Active Sampson :30 bike Inch worm :30 bike Air squat + Empty BB warm up Mobility/Activation Front Rack Stretch Booty Band: 10 lateral walking steps + 10 air squats x2 WOD AMRAP 4 14/12 Cal Bike 14 Hang Squat Cleans 95/65 14 Burpee rest 4:00 AMRAP 4 14/12 Cal Bike 12 Hang Squat Clean 95/65 12 Burpee rest 4:00 AMRAP 4 14/12 Cal Bike 10 Hang Squat Clean 95/65 10 Burpee BENCHMARK MONDAY!
Warm Up Line Drills + BB Warm Up Mobility PVC pass through Warrior Squat PVC OHS Strength Overhead Squat 10-8-6-4-2 WOD "Isabel" 30 Snatches for time 135/95 |
ProgrammerD.J. Hillier Archives
December 2018
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