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Saturday October 1st, 2016

9/30/2016

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Warm Up
General Warm Up

Activation
Coach's Choice

Strength
A1) 3 sets for max load sled push entire length of turf
A2) Full track and back farmer carry for max load. You are allowed to drop weight once. Do the farmer walk in-between your sets of sled pushes

WOD
AMRAP 10
25 Burpees
50 DB Shoulder to Overhead 40/25
75 Med Ball Squat Cleans 20/14


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Friday September 30th, 2016

9/29/2016

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Warm Up
General Warm Up- Coach's Choice

Activation
Team Game

Strength
Weighted Box Step Up
4x6/6
*Must complete all 6 reps on one leg before going to the next

WOD
Class divides into 2 teams
3 Rounds
Team 1- Max Calories on Rower
Team 2- 10 Synchro BB Squats + 10 Synchro BB Presses + 200m Run


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Thursday, September 29th 2016

9/28/2016

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WEIGHTLIFTING THURSDAY! WEEK 6 OF THE PROGRAM, WE HAVE 6 WEEKS LEFT. KEEP UP THE GREAT WORK EVERYONE!

Warm Up
General Warm Up- Coach's Choice

Activation
Barbell Warm Up

Strength
EMOMX8
1 Squat Snatch 85%

Rest 3:00

EMOMX8
1 Squat Clean and Jerk 85%

WOD
"Death By Toes to Bar"
Minute 1- 1 T2B
Minute 2- 2 T2B
Minute 3- 3 T2B
*If needed, start the first set at 3 

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Wednesday, September 28th 2016

9/27/2016

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Warm Up
General Warm Up- Coach's Choice

Activation/ Midline Work
Nose + Toes Hold 4x20 sec
Hollow Hold 4x20 sec
Bar Hang 4x20 sec
Supermans 4x10

WOD
EMOMX20
Minute 1: 13/10 Cal Row
Minute 2: 1 Round of Cindy (5 Pull Up, 10 Push Up, 15 Air Squat)
Minute 3: 40 Singles
Minute 4: 15 Sit Up


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Tuesday September 27th, 2016

9/26/2016

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Warm Up
General Warm Up- Coach's Choice

Activation-Movement Prep
Toes to Wall Squat
Snap Push Ups
Ankle Mobility

Strength
Overhead Squat
5-5-5-5

WOD
For Time
L1) 21-15-9
Bar Facing Burpees
Front Squat 
Banded Pull Up

L2) 21-15-9
Bar Facing Burpees
Overhead Squat 95/65
Chest to Bar Pull Up


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Monday September 26th, 2016

9/25/2016

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Warm Up
Mobility
General Warm Up

Strength
Bench Press
5-4-3-2-1

WOD
For Time/ 28min Cap
L1)
1 Round
800m Run
80 Singles
21 HPC Empty Bar
2 Rounds
400m Run
40 Singles
15 HPC Empty Bar
3 Rounds
200m Run
20 Singles
9 HPC Empty Bar


L2)
1 Round
800m Run
80 Double Unders
21 HPC 95/65
2 Rounds
400m Run
40 Double Unders
15 HPC 95/65
3 Rounds
200m Run
20 Double Unders
9 HPC 95/65



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Saturday September 24th, 2016

9/23/2016

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Warm Up
General Dynamic Flex

Activation
Coach's Choice

Strength
EMOMX8
4 Back Squats

WOD
For Time:
100 Double Unders
25 T2B
25 KBS 72/53
50 Box Jump Overs 24/20

Accessory work
3x15 Evil Wheel


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Friday September 23rd, 2016

9/22/2016

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Warm Up
General Dynamic Flex

Activation
4 Rounds for Quality
2 Heavy TGU
Hollow Holds :20
2 Heavy TGU
15 Banded Hip Thrusts

Strength
Spending 5-7 minutes at each progression
B) Work on Ring Holds
C) Work on Ring Dips (kipping and strict)
D) Work on Ring L-Sit

WOD
Row 2k Time Trial

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Thursday September 22nd, 2016

9/21/2016

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THIS IS WEEK 5 OF OUR WEIGHTLIFTING CYCLE. WE WILL NOW BE MOVING INTO SQUAT CLEANS AND SNATCHES. PAY ATTENTION TO PERCENTAGES AND LET'S IMPROVE OUR TECHNIQUE.

Warm Up
Hip Mobility Series
General Dynamic Flex

Activation
Coach's Choice

Strength
EMOMX8
1 Squat Clean 80%

Rest 4:00

EMOMX8
1 Squat Snatch 80%

WOD
"Karen"
150 Wall Ball Shots For Time 20/14


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Wednesday September 21st, 2016

9/20/2016

1 Comment

 
Warm Up
General Runners Dynamic

Strength
EMOMX10
10 KBS 72/45

WOD
10 Rounds
80 Yard Shuttle Run (10 yards out, 10  yards back, 20 out, 20 back, 10 out, 10 back)
REST AS NEEDED!


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    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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"This place is more than just a gym. It is one of the best resources for becoming a better person."
​-Cres N.
 
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