Warm Up
Mobility Dynamic Flex- Coach's Choice Activation EMOMX12 Odd: Hollow Hold x20 sec Even: Med Ball Sit Up x8-10 WOD Every 4 Minutes for 5 Rounds Complete 400m Run 10 Air Squats (With 20# Sand Bag Option)
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Warm Up
Mobility Dynamic Flex Activation 8 Minutes to Build to a Heavy Turkish Get Up then 8 Minutes to Build to a Heavy Pull Up WOD "Double Up" 18-15-12 Cal Row DB Snatch 40/25 Directly into... 18-15-12 T2B Pull Up Warm Up
Mobility- Banded Hip Dynamic Flex- Coach's Choice Activation 20/10 KB High Pull Latera Lunge Strength Power Clean Touch-N-Go 3-3-3-3-3 WOD "Kalsu Junior" 100 Thrusters for time *5 Burpees at the top of every minute :) Warm Up
Mobility- Ankles Dynamic Flex- Coach's Choice Activation CrossOver Symmetry WOD 5 Rounds 10 Power Snatch 115/80 10 OHS 10 Squat Jumps Rest 1 Minute Accessory Work Inverted Ring Rows (Feet on box) Max reps L-Sit Max Hold x4 Warm Up
Mobility Dynamic Flex- Coach's Choice Activation EMOMX10 Odd: 100m Row AFAP Even: Scap Push Ups x10 WOD "Hot Mess" Buy In: 1,000m Run 3RDS 10 Clean & Jerk 115/80 10 C2B 10 Burpees Cash Out: 1,000m Row |
ProgrammerD.J. Hillier Archives
December 2018
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