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Warm Up Dynamic Flex- Coach's Choice Mobility Activation Crossover Symmetry & Side Planks Strength A) Drop Snatch 4x3 B) Work Up To a 1 Rep Snatch WOD "Cash Out" AMRAP 10 5 Pull Up 10 Push Up 15 Air Squat 
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Warm Up Dynamic Flex- Coach's Choice Mobility Activation 8-10 Minutes of Hand Stand Walk Practice/Progressions + L Sit Practice/Progressions WOD EMOMX20 Min 1: 15 Sit Up Min 2: 13/10 Cal Row Min 3: 50ft DB Walking Lunge 40/30 Min 4: Empty Sled Push Down And Back Min 5: 200m Run  Warm Up Dynamic Flex- Coach's Choice Mobility Activation Ladders Strength Deadlift 5-5-5 WOD 4RFT 400m Row 10 Ball Slams 10 Deadlift 175/115  Warm Up Hip Mobility Dynamic Flex- Coach's Choice Activation BB Single Leg RDL- Empty BB Back Squat-Empty BB Good Mornings- Empty WOD "DJ's Master Piece" 3RFT 30 Burpee 30 Pull Up 30 Thruster 75/55 Post WOD Pigeon Pose 2 min/side  Warm Up Dynamic Flex Coach's Game Activation EMOMX10 Odd: 10 Med Ball Slam Even: 10 Hollow Rock WOD "The Best Damn Chipper Period" For Time: 50 T2B 50 Wall Ball 20/14 50 Box Jump Over 24/20 50 DB Snatch 55/35  Warm Up Dynamic Flex- Coach's Choice Activation 2x1000m row OR Assault Bike 50 cal Rest appx 2 min Strength Front Squat 10x3 *Add 5 lbs to last time tested. This is the final day before testing! WOD Death By Push Up Minute 1: 1 Push Up Minute 2: 2 Push Up Minute 3: 3 Push Up .... 20 Minute Cap  Warm Up Hamstring & Calf Mobility Activation Runners Dynamic Warm Up WOD 5k Run Post WOD Group Stretch  Warm Up Shoulder Mobility Dynamic Flex- Coach's Choice Activation Tabata: Overhead Squat & Hurdle Jump Strength Power Snatch 2-2-2-2-2-2 WOD "Epinephrine" 1,000m Row Directly into.. 21-15-9 KBS 70/53 OHS 105/75  Warm Up Dynamic Flex- Coach's Choice Activation Scap Pull Up Chest Snow Angels BB Good Mornings Strength 6 Rounds 14 Bench Press 135/95 7 Strict Pull Up *Goal here is to move at a steady pace, shouldn't be standing around, but also shouldn't be hands on your knees tired. WOD 3RFT 20 Bar Facing Burpee 10 DL 225/155  Warm Up Hip Mobility Dynamic Flex- Coach's Choice Activation Plank Series Goblet Squat Tempo Strength Front Squat 10x3 *Add 5 lbs to last time tested WOD AMRAP 7 7 Shoulder To Overhead 155/105 49 Double Unders  |
ProgrammerD.J. Hillier Archives
December 2018
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