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Wednesday August 1, 2018

7/31/2018

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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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Tuesday July 31, 2018

7/30/2018

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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
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Monday July 30, 2018

7/29/2018

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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 
0 Comments

Saturday July 28, 2018

7/27/2018

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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
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Friday July 27, 2018

7/26/2018

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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

0 Comments

Thursday July 26, 2018

7/25/2018

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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 :)
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Wednesday July 25, 2018

7/24/2018

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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)
0 Comments

Tuesday July 24, 2018

7/23/2018

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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
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Monday July 23, 2018

7/22/2018

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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


0 Comments

Saturday July 21, 2018

7/20/2018

0 Comments

 
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
0 Comments
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    Programmer

    D.J. Hillier

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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