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Warm Up Mobility Dynamic Flex- Coach's Choice Activation Find Highest Seated Box Jump Strength 1/2 Kneeling 1 Arm DB Press 4x6/6 WOD 27-21-15-9 KBS Box Jump 24/20 Directly into... 200m KBS Farmer Carry 72/53 Directly into... 9-15-21-27 KBS Box Jump 24/20 
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Warm Up Dynamic Flex- Coach's Choice Mobility Activation 12-10-8-6-4-2 Hollow Rock & Superman Strength Find 1RM Thruster From The Rack then drop to 75% and perform 3x3 WOD "The Finals" 21-15-9 Thruster 95/65 Rope Climb 4-3-2  Warm Up Coach's Choice WOD MEMORIAL DAY MURPH 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run  Warm Up Mobility Dynamic Flex Activation "Bring Sally Up" then 2 minutes in an L-Sit Strength A1) Heavy Bent Over DB Row 5x4/4 A2) Heavy Farmer Carry 5x1 Length OR 1RM Front Squat if not previously tested this week! WOD For Time: 1000m Row 50 KBHP 53/35 50 DU 50 Sit Up 50 Box Step Over 24/20  Warm Up Mobility Dynamic Flex- Coach's Choice Activation Goblet Squat Push Up 1 Lap Run Strength Bulgarian Split Squat BB or DB 5x6/6 *Try BB for more of a challenge OR 1RM Front Squat if not previously tested this week! WOD 1 Minute of DB Hang Squat Clean 35/20 1 Minute of Half Burpees 1 Minute of T2B 2 Minutes DB Hang Squat Clean 2 Minutes Half Burpees 2 Minutes T2B 1 Minute DB Hang Squat Clean 1 Minute Half Burpees 1 Minute T2B *Perform this with a running clock POST WOD Pigeon Pose 2 min/side  Warm Up Mobility Dynamic Flex Activation KB High Pull Banded Good Mornings Hollow Rock x3 Strength Power Clean 2-2-2-2-2-2 OR 1 RRM Front Squat if not tested already this week WOD "Gold Digger" 21-15-9 Deadlift 225/155 400m Run  Warm Up Dynamic Flex Activation Long Hip Mobility Squat Series Strength A. Find 1RM Front Squat B. Find 2RM Bench Press *Today is the day! We have put together 6 weeks of front squat training and today we will find out if the hard work has paid off. Athletes should take their own approach to finding their new max. Whether that is lots of singles, or building up in a different way. Good luck to all and let's set some PR's!  Warm Up Mobility Dynamic Flex Activation Max Effort 1 Mile Time Trial WOD With a Partner EMOMX16 Odd- :30 Max Burpees Even- :30 Max Cal Row *Score is total amount of calories rowed and total amount of burpees completed. Each team will have 2 separate scores. (One partner works on burpees while the other athlete works on the rower). Post WOD Banded Hamstring Stretch  Warm Up Mobility Dynamic Flex Mobility Running Drills WOD "Marathon Man" 2RFT 300m Run 26 H.R Push Up 300m Run 26 KBS 53/35 300m Run 26 Sit Up 300m Run 26 Superman 300m Run 26 Box Jump 24/20  Warm Up Mobility Dynamic Flex- Coach's Choice Activation KB Side Lunge 5/5 7 Cal Row 10 UB DU Strength 3 Sets of the following complex 1 Push Jerk + 1 Split Jerk WOD 100 DU 10 Front Squat 155/105 5 Strict HSPU 80 DU 8 Front Squat 4 Strict HSPU 60 DU 6 Front Squat 3 Strict HSPU 40 DU 4 Front Squat 2 Strict HSPU 20 DU 2 Front Squat 1 Strict HSPU  |
ProgrammerD.J. Hillier Archives
December 2018
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