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Warm Up General Dynamic Flex Activation Rowing Intervals Row 250m AFAP Rest 1:1 x8 WOD "Goat Day" EMOMX20 Min 1- Weakness 1 Min 2- Weakness 2 
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Warm Up Pigeon Pose 2min on box General Dynamic Flex Strength Deadlift 4x8 Accessory Work 4 rounds NOT for time 15 Sit Up 20 Super man 25 Flutter Kicks 30 Banded Good mornings  Warm Up Mobility from Murph General Dynamic Flex Activation Hand Stand Practice and Progressions and/or Muscle Up Practice and Progressions WOD With a running clock 5:00 Max Cal Row 4:00 Max Cal Bike 3:00 Max Burpee 2:00 Max KBS 53/35 1:00 Max Pull Ups *Your score is the total amount of reps completed during the 15 minute workout  MEMORIAL DAY MURPH!! HAVE AN AWESOME WORKOUT TODAY REMEMBERING OUR SOLDIERS.  Warm Up General Dynamic Flex Hip Mobility Activation Coach's Choice WOD "Kelly" 5RFT 400m Run 30 Box Jump 24/20 30 Wall Ball 20/14  Warm Up General Dynamic Flex Activation Coach's Game Strength A1) Bench Press 4-4-4-4-4-4 A2) Farmer Carry Heavy 1-1-1-1-1-1 WOD 1 Round For Time 100 Cal Bike 50 Ground to Overhead 75/55 (snatch or clean & jerk) 25 Burpee Over Bar  Warm Up General Dynamic Flex Activation Prep for Helen WOD "Helen" 3RFT 400m Run 21 KBS 53/35 12 Pull Up *One of the famous CF girl workouts. I always say, whenever you see a girl's name on the board you know it's going to be a tough workout. A decent Helen time these days is sub 10. POST WOD DB Bent Over Row 4x8/8  Warm Up General Dynamic Flex Ankle Mobility Activation OHS prep Strength Overhead Squat- Find a tough triple (from the rack) WOD EMOMX12 Min 1- 12x KB Front Rack Lunge Min 2- 12x Deficit Push Up Min 3- 12x DB Box Step Up Min4- 40 second plank hold  Warm Up General Dynamic Flex Activation EMOMX8 2 Turkish Get Ups WOD "Gripper" AMRAP 20 200m Run 14 KB Deadlift 2 Rope Climb  Warm Up General Dynamic Flex Couch Stretch 2 min/side Activation Booty Bands Strength Front Squat 5x4 WOD 3RFT 10 Power Clean 135/95 10 Front Squat 10 Push Jerk 50 Double Unders  |
ProgrammerD.J. Hillier Archives
December 2018
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