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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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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  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  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  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  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  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  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  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  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!  |
ProgrammerD.J. Hillier Archives
December 2018
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