Warm Up
Line Drills-Long + Empty BB Warm Up Mobility Front Rack Stretch Wrist Stretch Ankle Stretch Strength 1RM Hang Power Clean WOD For Time 800m Run 80 Double Under 21 Hang Power Clean 135/95 or 95/65 600m Run 60 Double Under 18 Hang Power Clean 135/95 or 95/65 400m Run 40 Double Under 15 Hang Power Clean 135/95 or 95/65
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Warm Up (8-10min)
Shuttle Run + Activation *Alternating between 20 seconds of a light shuttle run and 20 seconds of a line drill movement + Teaching of each movement in WOD WOD RX 4RFT 400m Run 20 Pull Up 30 Push Up 40 Sit Up 50 Air Squat *42 min cap Scaled 3RFT 400m Run 20 Pull Up 30 Push Up 40 Sit Up 50 Air Squat *42 min cap Warm Up
:30 Inch Worm Active Spiderman Active Sampson Push up to down dog Side Lunge Air Squat + Empty BB Warm Up Mobility PVC Pass through Warrior Squat PVC OHS Strength 1RM Power Snatch WOD "Randy" For Time 75 Power Snatch 75/55 Warm Up
Line Drills-Long Mobility Banded shoulder distraction Lat activation with PVC pipe + Teaching of kipping pull up and variations WOD "Nicole" AMRAP 20 400m Run Max Pull Up Warm Up
:30 Easy row Active spiderman Medium row Push up to down dog Fast Row Air Squat + Empty BB Warm Up Mobility Pigeon Pose Strength Back Rack Reverse lunge 3x12 (total) WOD AMRAP 3 21 Cal Row 21 Lateral Burpee over rower Max Back Squat 95/65 REST 3 MIN AMRAP 3 18/13 Cal Row 18 Lateral Burpee over bar Max Back Squat 115/80 REST 3 MIN AMRAP 3 15/11 Cal Row 15 Lateral Burpee over bar Max Back Squat 135/95 REST 3 MIN AMRAP 3 12/9 Cal Row 12 Lateral Burpee over bar Max Back Squat 155/105 Warm Up
:30 Active Spiderman Front rack stretch Push up to down dog Wrist stretch Active sampson Squat hold Air Squat Child's pose + Empty BB Warm Up Strength Build to a heavy complex 1 Power Clean + 1 Front Squat + 1 Push Jerk WOD AMRAP 3 3 Power Clean 135/85 3 Front Squat 3 Push Jerk Rest 3min AMRAP 3 3 Power Clean 155/95 3 Front Squat 3 Push Jerk Rest 3 min AMRAP 3 3 Power Clean 185/115 3 Front Squat 3 Push Jerk Warm Up
Partner Warm Up-Coach's Choice Line Drills-Long + Movement Prep for workout WOD AMRAP 25 50m Sled Push (Turf down and back) 100m Wall Ball Run 200m Run |
ProgrammerD.J. Hillier Archives
December 2018
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