Warm Up
Line Drills- Long + Empty BB Warm Up Mobility Couch Stretch Front Rack Stretch Wrist Stretch Strength EMOMx8 2 Hang Squat Cleans *Building in weight WOD Teams of 2 AMRAP 14 7 Power Clean 115/80 or 95/65 *Something you can cycle for 7 reps 7 Burpee over bar 14/11 Cal Row *One partner works at a time
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Warm Up
Line Drills-Long Activation Squat Therapy PVC Pass Through PVC Sotts Press Strength 5 sets of 1 Hang Snatch + 1 OHS WOD *Today's WOD has a combination of 2 high skilled movements. It should challenge your skill set. Feel free to subtract weight from the barbell if you need to. Power Snatch or Squat Snatch will work. For Time 11-9-7 Snatch 135/95 5-3-1 Rope Climb Warm Up
Coach's Choice-Long Activation- 15 minutes to play with the following movements Turkish Get up x1/1 Farmer Carry x1 H.S Hold/ Walk Hollow Rock Hold :30 WOD AMRAP 9 3 KBS 53/35 3 Goblet Squat 3 Burpee 6 KBS 6 Goblet Squat 6 Burpee .... Add 3 reps every round Warm Up
Coach's Choice + BB Warm Up Mobility Pigeon Pose Child's Pose + Movement Prep for WOD WOD Teams of 3 AMRAP 7 50 Push Press 95/65 50 Push Press 135/95 AMRAP Push Press 155/105 rest 3:00 AMRAP 7 50 Back Squat 135/95 50 Back Squat 185/125 AMRAP Back Squat 205/145 rest 3:00 AMRAP 7 50 Hang Power Clean 95/65 50 Hang Power Clean 135/95 AMRAP Hang Power Clean 155/105 Warm Up
:30 Bike Spiderman :30 Bike Push up to down dog :30 Bike Active Sampson + Rowling Mobility Chest Stretch Ankle Stretch + Movement Prep and teaching of rowing and bike WOD 3 Rounds 3:00 Max Cal Row 2:00 Max Cal Bike 1:00 Max Burpees Rest 2:00 *Score is total reps completed Warm Up
:30 Row Inch Worm :30 Row Active Spiderman :30 Row Push up to down dog + Barbell Warm Up Mobility Couch Stretch Front Rack Stretch Strength Front Squat 10-8-6-4-2 WOD "Grace" 30 Clean and Jerks for time 135/95 |
ProgrammerD.J. Hillier Archives
December 2018
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