Warm Up
Dynamic Flex Activation Shuttle Run Relays Strength Front Squat 10x3 * Add 5 lbs to last time tested WOD EMOMX14 Odd: 12 Weighted Sit Up Even: 4-6 HSPU
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Warm Up
Dynamic Flex- Coach's Choice Activation Tabata: Underhand Bar Hang & Hamstring Pulses Strength Sled Rope Pulls 5x1 WOD "Helen" 3RFT 400m Run 21 KBS 53/35 12 Pull Up Warm Up
Dynamic Flex- Coach's Choice Shoulder Mobility Strength 1) Split Jerk Strict Press 3x3 2) Split Jerk Balance 3x3 3) Split Jerk 5x1 Accessory Work Heavy Bent Over Row 5x5/5 Heavy Farmer Carry 5x50m HEAVY! Warm Up
Dynamic Flex- Coach's Choice Activation 15 Minutes At A Moderate Pace 6 Turkish Get Ups (Heavy) :20 L-Sit :20 Noes & Toes Hold 10/10X Single Leg Empty Bar RDL WOD EMOMX20 Min 1: 15 H.R Push Ups Min 2: 13/10 Cal Row Min 3: 15 Med Ball Cleans Min 4: 40 Double Unders Warm Up
Dynamic Flex- Coach's Choice Activation Glute Bridge Series Lateral Lunge Strength Front Squat 10x3 *Add 5 lbs to last squat session WOD "TOMAHAWK" 21-15-9 Thruster 95/65 Cal Row Warm Up
Dynamic Flex- Coach's Choice Activation 1) Max Height Box Jump 2) Weighted Plank Holds 3) Sled Push Relays- Team Style WOD 40 Cal Row 30 Box Jump 24/20 20 T2B 10 Power Clean 155/105 20 T2B 30 Box Jump 40 Cal Row Post WOD Group Stretch |
ProgrammerD.J. Hillier Archives
December 2018
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