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Warm Up
Line Drills-Long + Empty BB Warm Up Mobility Ankle Stretch Wrist Stretch + Movement Prep and teaching for all movements in WOD WOD Teams of 3 For Time 800m Run (One athlete needs to carry an empty barbell in the back rack) 9 Rope Climbs 20 Squat Cleans 135/95 800m Run (One athlete needs to carry a barbell in the back rack) 12 Rope Climbs 35 Squat Cleans 135/95 800m Run (One athlete needs to carry a barbell in the back rack) 15 Rope Climbs 50 Squat Cleans 135/95
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Warm Up
:30 Easy Row Push up to down dog Medium Row Active Spiderman Fast Row Active Sampson + Empty BB Warm Up Mobility Front Rack Stretch Wrist Stretch + Teaching of all movements in workout WOD AMRAP 4 3 Rounds 12 Deadlifts 95/65 9 Hang Power Cleans 6 Shoulder to overhead Max Cal Row in remaining time Rest 4 minutes AMRAP 4 2 Rounds 12 Deadlift 135/95 9 Hang Power Clean 6 Shoulder to Overhead Max Cal Row in remaining time Rest 4 minutes AMRAP 4 1 Round 12 Deadlift 155/105 9 Hang Power Clean 6 Shoulder to Overhead Max Cal Row in remaining time *Your score today is the total amount of calories rowed within the three rounds Warm Up
Line Drills-Long + Movement Prep and teaching of running + Running Drills WOD Teams of 2 3 Rounds 200m Run 400m Run 600m Run *In this sprint style workout the class will get into teams of 2. Partner A will run 200m, high five Partner B who will go out and run 200m. When returning, athlete B will high five athlete A and they will run 400m. Both partners need to get through 3 total rounds. Warm Up
Line Drills-Long + Empty BB Warm Up Mobility Squat Hold-1 min Booty Bands Strength Back Squat to a heavy 3 WOD 3RFT 400m Run 50 Air Squat Warm Up
:30 Push up to down dog Active Sampson Active Spiderman Air Squat Inch worm + CrossOver Symmetry + Empty BB Warm Up Mobility Banded Lat stretch + Movement Prep and practice for all 3 movements in WOD WOD 4RFT 12 C2B or Pull Up 24 DB Snatch 50/35 48 Double Under Warm Up
:20 Jumping Jacks Quad Stretch Inch Worm Lateral Line Hops Side Lunge Active Sampson Forward and back line hops Active Spiderman Air Squat Single Under Push up to down dog Hollow Hold + Booty Band Lateral Walks + Empty BB Warm Up Mobility PVC front rack stretch Strength Build to a heavy 1 Hang Power Clean + 1 Hang Squat Clean WOD For Time (8min Cap) 3-6-9-12-9-6-3 Hang Squat Clean Bar Facing Burpee RX= 135/95 Intermediate= 115/80 Scaled= 75/55 Warm Up
Coach's Choice + Movement Prep for all movements in WOD WOD Teams of 3 30min Cap 60/40 Cal AB 60 Box Jump Over 24/20 60 Power Clean 135/95 60 T2B 60 Push Jerk 135/95 60 Box Jump Over 24/20 60/40 Cal AB 60 Box Jump Over 60 Push Jerk 60 T2B 60 Power Clean 60 Box Jump Over 60/40 Cal AB Warm Up
200m Run Line Drills-Long Booty Bands Mobility Banded Pigeon Pose Strength Back Squat 6,6,4,4,2 WOD For Time 600m Run 400m Walking Lunge (BW) Warm Up
:30 Easy Row Easy Bike Active Spiderman :30 Medium Row Medium Bike Active Sampson :30 Fast Row Fast Bike Push Up to down dog + Movement prep and teaching for workout WOD For time 21-15-9 Row for Cals KB Goblet Squat 53/35 200m Farmer Carry 53/35 21-15-9 AB for Cals KBS 53/35 200m Farmer Carry 53/35 21-15-9 Shuttle Run KB High Pull Warm Up
:30 Jumping Jacks Push Up to down dog Jump Rope Active Spiderman Jump Rope Active Sampson + Barbell Warm Up/ Burgener Warm Up Mobility PVC Pass through Ankle Stretch PVC OHS Strength Build to a heavy complex of 3 position Power Snatch WOD 3RFT 75 DU 50 Air Squats 15 Power Snatch 115/80 or 95/65 |
ProgrammerD.J. Hillier Archives
December 2018
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