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Warm Up
Booty Band :30 at each -Lateral Walk -Air Squat -Lateral walk -Air Squat + Without band :30 at each Sampson Stretch Active Spiderman Lateral Lunge Push up to down dog + PVC hinges + Empty BB Warm Up Strength Deadlift 3x3 WOD For Time 21-15-9 Deadlift 255/155 Box Jump 30/24 *The weight on the barbell should be something that the athlete is capable of doing 12 unbroken reps when fresh. Weight on the bar should be something that athletes can do manageable sets and not drop into singles. On both movements, let's try and stretch a bit heavier and higher than we are accustomed to.
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Warm Up
:30 Easy Row Push Up to Down Dog Medium Row Active Spiderman Fast Row Air Squat Mobility Wrist Stretch KB Ankle Stretch Strength KB Turkish Get Up Build to a heavy 2 rep on each arm WOD 3RFT 1,000m Row 200m Farmer Carry 50/35 100ft Walking lunge (body weight) *If class is large, stagger start by 4 minutes Warm Up
:30 Easy Row BB Good Mornings Medium Row BB Elbow rotations Fast row Stiff leg DL Active Spiderman Pause back squats Active Sampson Strict Press Push up to down dog Pause front squats Mobility Front Rack Stretch Wrist Stretch Squat Hold Strength 10min to find 1RM Weighted Pull Up WOD For Time 3rds 7 Thruster 75/55 7 Pull Up 7 Burpee 50/35 Cal Row 3rds 7 Thruster 7 Pull Up 7 Burpee 50/35 Cal Row 3rds 7 Thruster 7 Pull Up 7 Burpee *If class is big, stagger groups by 4 minutes Warm Up
:45 Push up to down dog Front rack stretch Active Spiderman Wrist Stretch Active Sampson Child's Pose + Empty BB Warm Up + Teaching of barbell movements in WOD WOD Teams of 3 AMRAP 7 100/70 Cal Assault Bike Max Clean and Jerk 135/95 REST 3 MINUTES AMRAP 6 80/60 Cal Assault Bike Max Snatch 115/80 Rest 3 minutes AMRAP 5 60/40 Cal Assault Bike Max Thruster 95/65 *Score is total amount of reps completed with a barbell. One athlete works at a time Warm Up
Coach's Choice Activation Banded good mornings Glute Bridges Squat Hold Strength Deadlift 6-5-4-3-2-1 WOD 3RFT 30 KBS 72/32 30 Sit Up 30/21 Cal Row Warm Up
:30 Easy row Push up to down dog Medium Row Spiderman Fast Row Active Sampson + Teaching of correct row technique WOD "Fortitude" EMOMX30 Even- 15/12 Cal Row Odd- 15 Burpee *This workout is coined fortitude for a reason. Today will test your mental strength and ability to stay focused for an entire 30 minutes. The numbers are meant to be challenging but ideally something that athletes can complete within 45-50 seconds. *Two good modifications for this workout would be 1- bringing down the reps per round. Or 2- going :45 of work followed by :15 rest for 30 minutes. *Enjoy :) Warm Up
:30 Jumping Jacks Push Up to down dog Single Unders Active Spiderman Double Under Active Sampson + Booty Bands + Empty BB Warm Up Strength A. Back Squat 4x3 B. Front Rack Reverse Lunge 3x12 WOD Med Ball Clean Karen 20/14 (150 Med Ball Squat Clean Wall Balls for time) Warm Up
Line Drills-Long Mobility Couch Stretch Child's Pose + Teaching and movement prep for workout WOD On the 3:00 x7 rounds 400m Run 12 T2B *Score today is your slowest round *Amount of T2B should be something athletes do in 1 or 2 sets Warm Up
Line Drills BB Warm Up Mobility Front Rack Stretch Wrist Stretch PVC pass through + Teaching of the power clean Strength EMOMX8 2 Power Clean WOD 5RFT 5 Clean and Jerk 155/105 10 C2B Pull Up Warm Up
Line Drills Empty BB Warm Up Mobility Front Rack Stretch Wrist Stretch + Teaching of kipping pull up WOD Teams of 2 For Time 75 Pull Up 400m Run Holding Band 42 Thrusters 95/65 800m Run Holding Band 42 Thrusters 95/65 400m Run Holding Band 75 Pull Ups |
ProgrammerD.J. Hillier Archives
December 2018
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