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Warm Up
Coach's Choice + Empty BB Warm Up Mobility Front Rack Stretch Child's Pose Chest Stretch + Teaching and practicing the power clean WOD AMRAP 4 27/21 Cal Row 21 Power Cleans 135/95 15 Bar Facing Burpee REST 4 MINUTES AMRAP 4 27/21 Cal Row 21 Power Cleans 115/80 15 Bar Facing Burpee REST 4 MINUTES AMRAP 4 27/21 Cal Row 21 Power Cleans 95/65 15 Bar Facing Burpee POST WOD Coach's Core
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Warm Up
:30 Easy Row :30 Easy Bike :30 Push up to down dog :30 Medium Row :30 Medium Bike :30 Active Spiderman :30 Fast Row :30 Fast Bike :30 Air Squat Mobility Ankle Stretch Squat Hold + Teaching and practice of movements in workout WOD For Time 200 DU (Scaled= 400 Singles) 1,500 Row 100 Wall Ball 20/14 (Scaled 14/10) 35/25 Cal AB *Stagger start if class is bigger than 6. Warm Up
Line Drills Mobility Chest Stretch Ankle Stretch Strength Bench Press to a heavy single WOD "Helen" 3RFT 400m Run 21 KBS 53/35 12 Pull Up Warm Up
1 minute easy row 1 minute easy bike Active Spiderman :45 Medium Row :45 Medium Bike :45 Active Sampson :30 Fast Row :30 Fast Bike :30 Push Up to down dog Mobility Pigeon Pose on box Ankle Stretch on box + Teaching of correct rowing technique WOD 3 rounds for max reps 3 Min Max Cal Row 2 Min Max Burpee Box Jump Overs 24/20 1 Min Shuttle Runs Rest 2 minutes Warm Up
Line Drills-Long Mobility Lat Stretch + CrossOver Symmetry Strength Push Jerk 1-1-1-1-1 WOD AMRAP 15 1 Rope Climb 12 DB Push Press 50/35 1 Rope Climb 200m Run Warm Up
:30 Easy Bike Active Spiderman Medium Bike Active Sampson Fast Bike Active Sampson + Kettlebell Game Every athlete in class will take a kettlebell out and place it in the middle of the floor. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds. Mobility Pigeon Pose + Teaching of each movement in workout WOD Teams of 2 AMRAP 22 35/25 Cal Bike 50 KBS 70/53 35/25 Cal Bike 200m Med Ball Run 20/14 *Athletes share reps as they please. Athletes must run together but only one athlete needs to carry the med ball. KBS are overhead because we are in America. Warm Up
:30 Active Spiderman Active Sampson Front Rack Stretch :30 Inch Worm Cossack Squat Wrist Stretch :30 Push Up to down dog Active Sampson Slow Air Squat + Empty BB Warm Up Mobility Ankle Stretch Strength Front Squat 5 heavy singles WOD For Time 20 Power Clean 135/95 20 Lateral Burpee over bar 20 Front Squat 20 Lateral Burpee over bar 20 Squat Cleans Warm Up
200m Run + :30 Active Spiderman Squat Hold KB Deadlift + :30 Active Sampson Push Up to down dog Slow Front Squat + :30 Scorpion stretch Chest Stretch Russian KBS Mobility Coach's Choice WOD For Time 50 KBS 50/35 1 Mile Run 10 Rope Climbs 1 Mile Run 50 Box Jump Over 24/20 Warm Up
:30 Inch Worm Push Up to down dog Active Sampson Active Spiderman Cossack Squat Slow Air Squats + Empty BB Warm Up Mobility Seal Stretch with breathe Pigeon Pose Strength Deadlift (Sumo or Traditional) To a heavy single WOD AMRAP 12 3 Deadlift 245/155 6 HSPU 9 Bar Facing Burpee 36 DU Warm Up
:30 Easy Bike Push Up to down dog Medium Bike Active Sampson Fast Bike Active Spiderman + "Team Relay" Divide the class up into two teams and set cones 50 feet apart. In relay style, athletes will lunge (carrying their rope) 50 feet down and single under 50 feet back. The first team to have all athletes through is the winner. Depending on class size, play 1-3 rounds. Set cone far enough away from start line where the rope will not come in contact with athletes waiting in line. Mobility Pigeon Pose + Teaching and movement practice WOD 5 rounds for max reps 1 Minute DB Front Rack Reverse Lunges 50/30 1 Minute Double Unders 1 Minute Cal Bike 1 Minut Rest |
ProgrammerD.J. Hillier Archives
December 2018
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