Warm Up
Mobility: Hamstrings Dynamic Flex: WOD Specific Activation Tabata: Jump Rope & Sit 2 Stand WOD EMOM X18 ODD: 13/10 Cal Row Even: 3 Deadlift + 20 Double Unders *Try to increase DL weight every round Post WOD Strict T2B 3x8 *If you can't perform this movement as RX, try and raise your legs as high as you can without a kip. Build that core!
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Warm Up
Mobility Dynamic Flex-Running Drills Activation Coach's Choice WOD 3RFT 500m Row 400m Run 30 Straight Leg Sit Ups 20 Pull Ups Warm Up
Dynamic Flex Activation Burgener Warm Up Strength Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch WOD "Sky High" For Time: 25 T2B 400m Run 15 Squat Snatch 85/65 800m Run 15 Squat Snatch 85/65 400m Run 25 T2B Warm Up
Shoulder Mobility Activation CrossOver Symmetry Strength Push Press 3x3 3x2 WOD 4RFT 15 Wall Ball 400m Run 10 HSPU Rest 1 Minute Warm Up
10 Minutes of Mobility Work Activation Ring Skill Work-- Transition, Kipping Dips, Swings WOD "Grunt Work" EMOM X20 Minute 1: Sled Push Down & Back 90/45 Minute 2: 100m Run Minute 3: 15/12 Cal Row Minute 4: 20 KBS 53/35 Warm Up
Mobility Dynamic Flex Activation EMOMX8 :10-:15 L-Hang From Bar Strength Back Rack Lunge 4x20 WOD AMRAP 10 100m Farmer Carry (Heavy) 5 Box Jumps 34/24 (High) |
ProgrammerD.J. Hillier Archives
December 2018
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