Warm Up
Mobility Dynamic Flex Activation 3 RNFT 12 Cal Row 5 Goblet Squats 10 Russian KB Swings (Moderate Weight) Strength Clean & Jerk 3-3-3-3 WOD AMRAP 11 11 Burpees 1 Rope Climb
0 Comments
OUTSIDE WOD PLAN ACCORDINGLY!
6 Rounds of 1 Minute Row for Calories 1 Minute of Burpees 1 Minute of Double Unders 1 Minute Rest *Must be in this order. Goal is to stay consistent each and every round. Enjoy some vitamin D! Warm Up
Hamstring Mobility Activation 9 Foundational Movements on an empty bar 9 reps of each Strength Deadlift 4x6 WOD 3RFT 500m Row 12 Deadlifts at your Body Weight 21 Box Jumps 20inch Warm Up
Dynamic Flex Activation Med Ball Series WOD "DJ'S Beep Test" Every Minute on the Minute FOR AS LONG AS POSSIBLE 5 Wall Ball 5 Burpee 5 Sit Up *If you can't make it through 10 rounds. Take a minute off and work back in to complete 10 minutes worth. Goal is to get as many rounds as possible, reps don't have to be unbroken. Test your mental strength today. Post WOD Seated Straight Leg DB Press 4x8 Warm Up
Mobility Dynamic Flex Activation Booty Bands/Ankle Bands/Monster Bands Strength Back Squat 5x2 WOD AMRAP 14 1 Heavy Sled Push Full Turf Length 400m Run With Med Ball 20/14 Warm Up
Mobility Rowing Game Activation CrossOver Symmetry WOD 5 Rounds Max Unbroken Bench Press (Try For 75% of your Body Weight) right into... Max Unbroken Pull Ups (Scale as needed, no kipping) Rest 3:00 *Your score is the total amount of reps completed Post WOD Partner Hollow Rock Game Grab a partner, one partner performs 10 hollow rocks while the other needs to keep his or her feet of the ground. When partner 1 is done, partner 2 will perform 9 hollow rocks and repeat this pattern down to 1. When the group has reached one, they may rest and then head back up the ladder from 1-10. Warm Up
Shoulder Mobility/ Dowel Drills Activation 3RNFT Scap Push Ups x20 Air Squat x10 100m Row WOD "The Slammer" For Time: 800m Run 30 Power Snatch 95/65 800m Run 30 OHS 95/65 800m Run 30 Thrusters 95/65 *Scale as needed Warm Up
Totem Run Activation Lateral Banded Walks Strength EMOMX10 Odd: 4 Front Squat Even: 4 Back Squat WOD AMRAP 15 40 Goblet Step Up 40/25 DB or KB 10 Power Cleans 95/65 40 Goblet Step Up 40/25 DB or KB 10 Power Snatch 95/65 Warm Up
Shoulder Mobility Activation Empty Bar Good Mornings Ring Rows Sit 2 Stand WOD "Jackie" 1000m Row 50 Thrusters Empty Bar 45/35 30 Pull Ups Accessory work: Tabata Hollow Rocks Warm Up
Coach's Game Activation 10 Minutes at a casual pace 1 Heavy Sled Push 6/6 KB Snatch :20 Hollow Hold WOD Every 2:00 for 10 Rounds 3 HSPU 5 Deadlift 225/155 7 Ring Dip |
ProgrammerD.J. Hillier Archives
December 2018
Categories |