Warm Up
200m Run Line Drills Mobility KB calf smash Strength Deadlift 3x6 WOD AMRAP 9 9 KBS 53/35 9 Burpees 9 KBS 53/35 9 Box Jumps 24/20
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Warm Up
A. 3-4min aerobic warm up B. Line Drills C. Hip Mobility Activation Hip Mobility & Front Rack Mobility Strength A. Front Squat Set 1: 3 reps @ 70% Set 2: 3 reps @ 80% Set 3: 3+ reps @ 90% Of your 90% ! B1. Box Step Up 4x8-10 B2. Lateral Lunge 3x20 Extra Credit Coach's Core Warm Up
200m Run + Rowing intervals Activation Rowing technique WOD In team of 2 2k Row (split however you want, one rower) 1 mile run w/ plate (both run, one person carries weight, each person runs a mile) 2k Row (split however you want, one rower) Warm Up
Line Drills Booty Bands Mobility Couch Stretch + Ankle Stretch Strength A. Back Squat Set 1: 5 reps @ 65% Set 2: 5 reps @ 75% Set 3: 5+ reps @ 85% Of your 90% !! B. Glute Bridge 4x10 Extra Credit Coach's Core Warm Up
Long Dynamic Flex Mobility Pigeon Pose 1min each side x2 + Movement prep for T2B WOD Every 3:00 for 7 sets 400m Run 12 T2B/ K2C *Your score for this workout is your slowest round Warm Up
:30 at each station Foot taps on med ball Active spidermans Med Ball Deadlifts Active Sampson Air Squat to med ball Push up to down dog + Empty BB Warm Up Mobility Squat Hold w/ med ball 90 seconds WOD "Engine" AMRAP 5, rest 5 50 Wall Ball Buy-In 12 Deadlift 155/105 12 Lateral Burpee over bar AMRAP 5, rest 5 35 Wall Ball Buy-In 9 Deadlifts 185/125 9 Lateral Burpee over bar AMRAP 5, rest 5 20 Wall Ball Buy-In 6 Deadlift 205/155 6 Lateral Burpee over bar WEEK 5 OF YOUR SQUAT STRENGTH CYCLE. THE NEXT 4 WEEKS WE WILL BE FOLLOWING A 5/3/1 MODULE. WE WILL BE WORKING WITH YOUR 90% OF YOUR 1RM MAX FOR THE NEXT FOUR WEEKS BEFORE TESTING OUT SO MAKE SURE YOU KNOW THAT NUMBER. YOU COACH WILL HAVE ALL THE DETAILS READY FOR YOU TO TAKE ON THE SECOND HALF OF THIS MEGA STRENGTH CYCLE. KEEP UP THE GREAT WORK EVERYONE!
Warm Up Line Drills + Booty Bands Mobility Pigeon Pose + Front Rack Stretch Strength A. Front Squat Set 1: 5 reps @ 65% Set 2: 5 reps @ 75% Set 3: 5+ reps @ 85% Of your 90% !! B1. Box Step Up 4x10-12 B2. Lateral Lunge 3x20 Extra Credit Coach's Core Warm Up
:30 seconds each station round 1 :20 seconds each station round 2 :10 each station round 3 Active Spidermans Active Supermans Push up to down dog Air Squat Activation Movement Prep for WOD WOD "Always Remembered" Teams of 2 2,001 meter row Buy-In Then 4 rounds 9 Rope Climbs 11 Bear Complex 115/80 2,997 meter row Cash-Out Warm Up
General Dynamic Flex Mobility Tabata Goblet Squat Hold + Good mornings WOD 400m Run 50 Wall Ball 20/14 400m Run 30 Deadlift 135/95 400m Run 20 Burpee 400m Run 30 Deadlift 135/95 400m Run 50 Wall Ball 20/14 Warm Up
1min easy bike 10 sit ups 10 push up 10 air squat :45 medium bike 8 sit up 8 push up 8 air squat :30 fast bike 6 sit up 6 push up 6 air squat x2 Mobility Couch stretch 2 min Pigeon Pose 2 min WOD For Time 50 Sit Ups, 25 Cal Bike, 200m Sled Push 40 Sit Ups, 20 Cal Bike, 200m Sled Push 30 Sit Ups, 15 Cal Bike, 200m Sled Push 20 Sit Ups, 10 Cal Bike, 200m Sled Push 10 Sit Ups, 5 Cal Bike, 200m Sled Push |
ProgrammerD.J. Hillier Archives
December 2018
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