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Warm Up General Dynamic Flex Activation Banded Good Mornings Med Ball Slams Wall Facing H.S Hold Strength Power Clean 2-2-2 WOD 4 Rounds of :40 on :20 off DB Clean 50/35 Cal Bike DB Clean 50/35 Cal Row 
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Warm Up Ladder Drills Activation Rope Sled Pulls + Scap Work WOD L1) For Time: 2k Row 300 Singles 10 rounds of Cindy L2) For Time: 2k Row 150 DU 10 Rounds of Cindy *Cindy= 5 pull up, 10 push up, 15 air squat  Warm Up General Dynamic Flex Activation Coach's Choice WOD "Play Dead" L1) AMRAP 5 600M Run-Buy in 12 Deadlift 135/95 12 BB Burpee Rest 5:00 400m Run-Buy In 9 Deadlift 155/105 9 BB Burpee Rest 5:00 AMRAP 5 200m Run 6 Deadlift 185/135 6 BB Burpee OR L2) AMRAP 5 600M Run-Buy in 12 Deadlift 155/105 12 BB Burpee Rest 5:00 400m Run-Buy In 9 Deadlift 185/135 9 BB Burpee Rest 5:00 AMRAP 5 200m Run 6 Deadlift 225/155 6 BB Burpee  Warm Up Shoulder Mobility General Dynamic Flex Activation Snatch Prep Strength EMOMX8 2 Hang Snatch WOD 27-21-15-9 Cal Row KBS 53/35 OHS 75/55  Warm Up Shoulder Mobility General Dynamic Flex Activation Coach's Choice WOD Teams of 3; 1 athlete works at a time 150 Cal Bike 75 Power Snatch 95/65 15 Rope Climb 150 Cal Bike 75 Clean and Jerk 115/80 15 Rope Climb  Warm Up General Dynamic Flex Coach's Game Activation Hang Clean Prep Strength Hang Clean 3-3-3-3 WOD L1) 4RFT 21 Wall Ball 18 Cal Row 15 Box Step Ups 20inch 12 DB Snatch 35/25 L2) 4RFT 21 Wall Ball 20/14 18 Cal Row 15 Box Jump 24/20 12 DB Snatch 50/35  Warm Up General Dynamic Flex Activation -Core- 3 sets :10 Hollow Hold 10x Hollow Rock :10 Superman Hold 10x Superman 10 Sit Up Rest as needed between sets WOD L1) 3RFT 15 Cal Bike 15 Cal Row 3 Empty Sled Push on turf (down and back is 1) Rest 3:00 between rounds L2) 3RFT 25 Cal Bike 25 Cal Row 4 Empty Sled Push on turf (down and back is 1)  Warm Up Dodgeball ! Activation EMOMX5 15 Russian KBS Strength Deadlift to a heavy 3 WOD For Time: 15 Deadlifts 185/135 30 Sit Ups 12 Deadlift 24 Sit Up 9 Deadlift 18 Sit Up 6 Deadlift 12 Sit Up 3 Deadlift 6 Sit Up  Warm Up General Dynamic Flex Activation Movement Fix CrossOver Symmetry + Shoulder Mobility + Lateral Lunge WOD L1) For Time 21-18-15-12 Jumping Pull Ups DB Push Press 25/15 BW Walking Lunge (turf) L2) For Time 21-18-15-12 Pull Ups DB Push Press 35/20 DB Walking Lunge length of turf  Warm Up Couch Stretch 2min/2min Dynamic Flex Activation Booty Band Squats & Push Ups Strength EMOMX5 Perform 6 Back Squats WOD L1) 3RFT 150 Single Under 50 Air Squats 18/15 Cal Row L2) 3RFT 75 DU 50 Air Squats 25/18 Cal Row  |
ProgrammerD.J. Hillier Archives
December 2018
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