Warm Up
Mobility General Dynamic Flex Activation Coach's Choice WOD "Murph Prep" 5RFT 9 Power Clean 115/80 15 Push Up 21 Air Squat 200m Run
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Warm Up
General Dynamic Flex Shoulder Activation Booty Bands Strength Hang Snatch 6x2 WOD "Pedal On" AMRAP 3 Assault Bike 15/12 Cals 12 Snatch 75/55 -REST 3:00- AMRAP 3 Assault Bike 15/12 Cals 8 Snatch 95/65 -REST 3:00- AMRAP 3 Assault Bike 15/12 Cals 4 Snatch 115/80 Warm Up
Ladder Drills Activation 3 Rounds for quality -Class hang while accumulate 30 T2B -Class Run w/ battle rope -Class synchro burpee over rope x12 WOD "Strongman Day" Teams of 3-4 5 minutes per station 1) Sled Push 2) Sled Pull 3) Tire Flips 4)Stones & Sandbags Warm Up
Mobility General Dynamic Activation Gymnastics Core 4 Rounds 10 Hollow Rock 10 V-Up 10 Tuck Up 10 second hollow hold Rest to recover (1-2 minutes) WOD "Open Twist" AMRAP 13 55/40 Cal Row 55 Thruster 95/65 55 Pull Up 55 HSPU OR DB Push Press 35/25 Warm Up
Mobility General Dynamic Flex Activation CrossOver Symmetry Strength Push Press 6x4 WOD 3RFT 400m Run 21 Burpees HAPPY B-DAY COACH JAMIE! WE ARE SO THANKFUL TO HAVE YOU AS A COACH! WE LOVE YOUR POSITIVE ATTITUDE, HUMBLENESS, AND OF COURSE, YOUR GAMES :) (Her birthday was technically Sunday but we will celebrate today) Warm Up General Dynamic Flex + Double Under Practice Activation Jamie's Game WOD "Jamie's Jam!" Buy In: 600m Partner Band Run Then AMRAP 25 in teams of 2 5 HSPU, 31 Deadlift 14 T2B, 31 Power Clean 86 Double Unders, 31 Jerks *1st Round 75/55 *2nd Round 95/65 *3rd Round 115/80 *4th Round 135/95 *5th Round 155/105 So on and so forth... Coach Jamie 31 Years Young Born: 5-14-1986 Warm Up
Front Rack Mobility General Dynamic Flex Activation Tabata Air Squat & Dead Bug Strength (20 minutes) Work up to a heavy complex of: 1 Squat Clean from floor + 1 Hang Clean from below the knee + 1 Hang Clean from above the knee Accessory Work 4-6x Strict C2B Pull Up 4-6x Strict T2B Rest as needed x4 Warm Up
Mobility General Dynamic Flex Activation Rowing sprints WOD AMRAP 17 20 Cal Bike 14 DB Snatch 50/35 20 Box Jump 24/20 14 Wall Ball Warm Up
General Dynamic Flex Activation Partner Deadlift Hold 1 Minute Partner H.S Hold 1 Minute each Partner KB Front Rack Hold 1 Minute each x3 WOD Teams of 3 (One athlete works at a time) 3RFT 75 Squat Cleans Plate Run 200m as a team *Round 1= 95/65 *Round 2= 115/80 Round 3= 135/95 Warm Up
General Dynamic Flex Activation 3-4 sets 10 Cal Bike 10 Over Unders High Knees 3x Wall Walks WOD Buy In: 800m Run Then 10RFT 1 Rope Climb 3 HSPU (strict if possible) 9 Wall Ball 20/14 |
ProgrammerD.J. Hillier Archives
December 2018
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