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Warm Up Line Drills Hip Mobility Front Rack Stretch Activation Empty Bar Warm Up Strength A) Front Squat 5x5 w/ tempo 31X1 @ 83% of 1RM. Rest 3 minutes between sets. If you can't hit this percentage then make sure you are 5-10 pounds heavier than last week. B) Front Rack Walking Lunge 4x6/6 rest 1 minute between legs. Must be heavier than last week. Accessory Coach's Core 
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Warm Up Mobility: Pigeon Pose Activation Rowing technique WOD Teams of 3 10k Row *Must switch every 250m  Warm Up General Dynamic Flex Banded Sampson Stretch Activation Booty Bands Strength A. Back Squat 3x5 w/ tempo 51X1 rest 3 minutes between sets. All sets @ 78% of your 1RM B.S B. Rear foot elevated split squats 4x6-8. Rest 1 minute between legs Accessory Work Core 4rds NOT for time 10 Hollow Rock 10 Tuck Up 10 V-Up :10 Hollow Hold Rest to recovery  Warm Up General Dynamic Flex Activation Good Mornings Scap Push Ups + Max Height Box Jump Max Distance Broad Jump Max Height Power Push Up WOD "Climbing Cindy" EMOMX20 Minute 1: 1 round of "Cindy" Minute 2: 3 Deadlifts (climbing in weight)  Warm Up W/ a partner switching off between :45 light row arms only :45 active superman :30 medium row arms only :30 Scap Pull Up :20 seconds fast row arms only :20 seconds air squats :15 seconds fastest row arms only :15 Push Ups + Empty Bar Warm Up Mobility Couch Stretch 1 minute Front Rack Stretch 1 minute WOD "The Rubin" *This workout is for Sarah Rubin-Franz because it's her favorite WOD ever AMRAP 4 400m Run 21 Thrusters 95/65 or 75/55 Max burpees REST 4:00 AMRAP 4 400M Run 15 Thrusters 115/80 or 95/65 Max Burpees REST 4:00 AMRAP 4 400m Run 9 Thrusters 135/95 or 115/80 Max Burpees  This is your first front squat strength cycle workout! Your coach will teach you how to use tempo to build strength and get into better positions in the front squat. Stay committed for the next 9 weeks and you will see some huge gains in your front and back squat! -Coach DJ Warm Up General Dynamic Flex Front Rack Stretch Empty Bar Warm Up Activation Hip Mobility Strength A. Front Squat 5x5 w/ tempo 3101 rest 3 mins between sets @ 80% B. Front Rack Walking Lunge 4x6/6 rest 1 minute between legs Accessory Work Core 4 rds 10 Evil Wheel 15 Hip Extensions  Warm Up :20 on :20 off Jumping Jacks Supermans Spidermans H.S Hold Knees 2 Chest Mobility PVC Throughs :30 KB Ankle smash 1:30/1:30 Strength Push Press 3-3-3-3-3-3 WOD 15-10-5 KBS 53/35 T2B or Knees 2 Chest 800m Run w/ Med Ball 5-10-15 KBS 53/35 T2B  Warm Up :30 rotations Air Squats slow Jumping Jacks 1/2 Burpees Spidermans Activation BB Warm Up WOD "31 Heroes" Teams of 2, AMRAP 31 8 Thrusters 115/80 6 Rope Climbs 11 Box Jumps 24/20 *Partner runs 400m w/ med ball *One partner works in the gym on the workout. The other partner runs 400m w/ med ball. When runner returns to the gym he/she will pick up on the workout where partner A has left off.  Warm Up Line Drills-Increasing in speed Mobility- Child's pose 1 min + lat stretch 1 min Activation KB teaching KB Deadlift KB Hip Pops KB Russian Swings KB Full Swings WOD For Time 27-21-15-9 KBS 53/35 Burpee 400m Run Post WOD Group Stretch  Warm Up :30 Bike :30 Sit Up :30 Bike :30 Spidermans :30 Bike :30 Push Ups x2 Activation Scap Pull Ups Kips Clapping Push Ups Strength 1RM Back Squat WOD AMRAP 14 40/30 Cal Bike 15 T2B 12 Front Rack Reverse Lunge 95/65 9 H.R Push Ups  |
ProgrammerD.J. Hillier Archives
December 2018
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