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Warm Up Calf & Ankle Mobility Activation :40 on :20 off 1) Lateral Box Step Over 2) Single Arm KBS 3) Inch Worm WOD "Annie's on the Run" 50 Double Unders 50 Sit Up 200m Run 40 Double Unders 40 Sit Up 200m Run 30 Double Unders 30 Sit Up 200m Run 20 Double Unders 20 Sit Up 200m Run 10 Double Unders 10 Sit Up 200m Run 
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Warm Up Chest Mobility Activation 8-10 Minutes of CrossOver Symmetry Drills Strength A1) Bench Press 10-8-6-4-2 A2) One Arm DB Thruster 5x6/6 WOD 3RFT 400m Run 21 Burpees  Warm Up Mobility Activation Supermans x10 Hand Taps x20 Lateral Lunge x10 x4 WOD "Hero WOD Chief" 5 Rounds AMRAP 3 3 Power Clean 6 Push Up 9 Air Squat Rest 1:00 *Keep a running clock. Total time including rest is 20 minutes Post WOD Stability Ball Hamstring Curls 3x15  Warm Up Foam Roll/Lax Ball Activation Ankle Bands Partner plank and clap WOD TEAMS OF 2 Buy In: Barbell Back Rack Carry 600m 135/95 100 DB Snatch while partner holds a wall sit 150 Sit Up while partner holds deadlift 225/145 100 Push Up while partner holds top of a Push Up Cash Out: Barbell Back Rack Carry 600m 135/95  Warm Up Mobility Activation Row :20 AFAP Rest 1:30 x3 Strength Front Rack Lunge 5x10 WOD 5RFT 21 Wall Ball 20/14 15/12 Cal Row 9 T2B  Warm Up Hamstring Mobility Dynamic Flex EMOMX14 ODD: Bounding Broad Jump 6 total hops Even: Single Arm Opposite DB DL 5/5 WOD 21-15-9 Deadlift 245/165 Box Jump 30/24 Post WOD Weighted Plank Hold 3x1 Minute  Activation Shoulder Taps x20 Skater Jumps x10 Supermans x15 x3 WOD 2min AMRAP 200m Run Max KBS 53/35 REST 3 MINUTES 2min AMRAP 200m Run Max Push Up Renegade Rows 40/25 REST 3 MINUTES 2min AMRAP 200m Run Max Burpees REST 5 MINUTES X2  Warm Up Hip Mobility Activation Scap Pull Up & Air Squat Strength Hang Clean 1-1-1-1-1 WOD 5RFT 5 Squat Cleans 135/95 10 C2B Pull Up  Warm Up Dynamic Flex Activation 3 Rounds for Quality :30 Heavy Front Rack Hold 8/8 DB Row 15 Hollow Rock AMRAP 20 "Partner WOD" 12/8 30 Double Unders 100m Run *Partner does full round and then switches  Warm Up Dynamic Flex Activation Core Series Strength Deadlift 6-4-2 WOD "American Dream" 4RFT 12 Wall Ball 20/14 12 KBS 53/35 12 Box Jump 24/20 12 Deadlift 185/115  |
ProgrammerD.J. Hillier Archives
December 2018
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