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Warm Up Line Drills Hip Mobility Activation Empty Bar warm up Strength cycle week 5 A. Back Squat 3x5 w/ tempo 51x1 rest 3 minutes between sets. All sets @ 86% of 1RM B. Barbell or DB reverse lunges from a 2inch plate 3x20 steps *heavier than last week 
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Warm Up 200m Run 100ft Crab Walk 100ft Straight Leg bear crawl + 5,4,3,2,1 Inch Worm 10,8,6,4,2 Active spiderman with T rotation Mobility Banded Pec Stretch WOD "Lynne" 5 Rounds: Max BW Bench Press Max Pull Ups Rest 3 minutes between rounds  Warm Up 1min easy row 1 min active supermans :45 easy row :45 push up to down dog :30 fast row :30 air squats x2 + Empty BB warm up Mobility Front Rack Stretch 1 min Goblet Squat Hold 1 min WOD AMRAP 18 30 Shoulder to Overhead 95/65 or 75/55 30 Box Jump 24/20 30/21 Cal Row 30 T2B or knees to chest  Warm Up Line Drills Hip Mobility Activation Empty Bar Warm Up Strength Cycle Week 5 A. Front Squat @31x1 tempo 5-5-5; rest 3 mins between sets. All sets @ 90% of 1RM B1. Intermediate Shrimp squats 3x3 slow and controlled B2 Lateral DB step over 3x20 *heavier than last week  Warm Up General Dynamic Flex Activation Burgener Warm Up WOD Teams of 3 For Time: 600m Plate Run (one holds plate) 100 Power Snatch 75/55 600m Plate Run 75 Power Snatch 95/65 600m Plate Run 50 Power Snatch 115/80 600m Plate Run  Warm Up 200m Run 10 Air Squats 10 Spidermans 10 Push up to down dog 10 Med Ball Squats 10 Med Ball DL 10 Med Ball Push Press + Empty BB warm up Mobility Pigeon pose + Child's pose WOD For Time: 400m Run, 50 Wall Ball 20/14 400m Run, 30 Deadlift 135/95 400m Run, 20 Burpee Box Jump over 24/20 400m Run, 30 Deadlift 135/95 400m Run, 50 Wall Ball  |
ProgrammerD.J. Hillier Archives
December 2018
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