Warm Up
Coach's Choice + Empty BB Warm Up WOD AMRAP 16 27/21 Cal Row 21 Deadlift 135/95 15 Burpee 9 Hang Clean 135/95 POST WOD 3-5 rounds 10 Hollow Rock 10 V-Up 10 Supermans :10 Hollow Hold
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Warm Up
:30 Push Up to down dog Active Sampson Active Spiderman Air Squat Lateral Lunge + Banded CrossOver Symmetry + Empty BB Warm Up Strength Bench Press to a heavy 3 WOD For Time 20-18-16-14-12-10-8-6-4-2 Wall Ball 20/14 10-9-8-7-6-5-4-3-2-1 T2B Warm Up
Rotating through 3 stations 1 Minute Easy Bike Active Spiderman Pigeon Pose :30 each side :45 Medium Bike Active Sampson Child's Pose :30 Fast Bike Push Up to down dog Squat Hold + Movement prep and teaching for WOD WOD Teams of 3 AMRAP 25 10/7 Cal AB 8 Burpee over Wall Ball 100m Wall Ball Sprint *Rounds are meant to be very fast. Athletes should choose a wall ball that they can easy hold/carry while sprinting Warm Up
Coach's Choice + Empty BB Warm Up Mobility KB Ankle Stretch Child's Pose Strength Front Squat to a heavy 3 WOD AMRAP 5 15-12-9 KBS 70/53 Front Squat 135/95 Cal Row Rest 5 min AMRAP 5 KBS 53/44 Front Squat 115/80 Cal Row Warm Up
200m Run Line Drills + Active Warm Up :20 Jumping Jacks :40 Push up to down dog :20 Single Unders :40 Toe Touch + Air Squat :20 Double Unders :40 Active Spiderman Mobility Chest Stretch Child's Pose Ankle Stretch + Movement prep and practice for workout (kipping pull ups) WOD 4RFT 400m Run 16 C2B or Pull Up 40 Double Unders/ 80 singles Warm Up
:30 Inch Worm Active Spiderman Active Sampson Push Up to down dog Air Squats + Booty Bands + Empty bb warm up Mobility Front Rack Stretch Wrist Stretch Strength Build to a heavy squat clean thruster (cluster) WOD For Time 21 Lateral Burpee 21 Power Clean 135/95 15 Lateral Burpee 15 Hang Clean 135/95 9 Lateral Burpee 9 Thruster 135/95 Warm Up
200m Run 250m Row Line Drills Mobility Pigeon Pose Child's Pose + Practice of movements in workout (kipping pull up, heavy DB snatches) WOD AMRAP 18 200m Run 16/12 Cal Row 12 C2B or Pull Up 8 Alternating DB Snatch 60/40 *Find something heavier on the DB snatch than what you are used to Warm Up
:30 Easy Bike Active Sampson Medium Bike Active Spiderman Fast Bike Push Up to down dog + Empty BB Warm Up Mobility Couch Stretch + Movement prep and teaching for sumo deadlift Strength Sumo Deadlift to a tough triple WOD On the 4:00 x4 rounds 100ft BW Walking Lunge 15 Deadlifts 185/125 15/10 Cal AB *Deadlift weight should be something that athletes can do in 1-2 sets Warm Up
200m Run Coach's Choice + Partner med ball series Mobility Ankle mobility WOD Teams of 2 44min Cap 4k Row/ 3500m Row 300 DU/ 600 Singles 2 Mile Run *Class will get into teams of 2. Men's teams will complete a 4k Row with 1 athlete working a time followed by 300 DU or 600 singles with one athlete working at a time, finishing with a 2 mile run which must be run next to your partner! *Women's teams will do the same workout EXCEPT they will row 3500m *Teams MUST run side by side the entire way *Time finishes when both partners cross through the door. Warm Up
:30 Easy Bike Active Spiderman Medium Bike Active Sampson Fast Bike Push up to down dog + Empty BB warm Up Mobility Pigeon Pose Chest stretch Child's Pose Strength Build to your deadlift weight for the WOD WOD 50-40-30-20-10 Sit Up 21-15-9-6-3 Cal AB 10-8-6-4-2 Deadlift 245/155 *Weight on the deadlift should be a weight that athletes can do 15 reps unbroken when fresh |
ProgrammerD.J. Hillier Archives
December 2018
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