Warm Up
Group Run + :30 Easy Row Easy Bike Active spiderman Moderate row Moderate bike Active Sampson Fast Row Fast Bike Push Up to down dog Mobility Ankle stretch Child's Pose WOD 4RFT 500m Row 300m Run 100m Sled Push 90/45 Post WOD Coach's Core
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Warm Up
:30 Row Rest :30 :30 AB Rest :30 x6-8 + Empty BB Warm Up Mobility Front Rack Stretch Wrist Stretch Strength Build to a heavy thruster from the rack WOD For Time 10-9-8-7-6-5-4-3-2-1 Thruster 95/65 Bar Facing Burpee Warm Up
Coach's Choice Mobility/Activation CrossOver Symmetry Strength Build to a heavy Turkish get up 1 rep on each hand WOD 3RFT 50/35 Cal AB 200m Farmer Carry 50/35 3 Rope Climb Warm Up
Line Drills-Long + Empty BB Warm Up Mobility Pigeon Pose Glute bridge single leg Good Mornings + Movement Prep and practicing for WOD WOD For Time 1 Mile Run 100 DU/200 Singles 30 Deadlift 155/105 800m Run 50 DU/100 Singles 20 Deadlift 155/105 400m Run 25 DU/50 Singles 10 Deadlift 155/105 Warm Up
Partner Warm Up- Coach's Choice + Empty Bar Warm Up Mobility Front Rack Prep + Kipping Pull Up practice and teaching WOD Teams of 3 AMRAP 25 40 Pull Up 50 Burpee 60 Thrusters Rx Round 1: 75/55 Round 2: 95/65 Round 3: 115/80 Round 4: 135/95 Round 5: 155/105 (AMRAP in remaining time) Scaled Round 1: 55/35 Round 2: 65/45 Round 3: 75/55 Round 4: 95/65 Round of 105/75 (AMRAP in remaining time) GAMEDAY FRIDAY WEEK 3
Warm Up 5 min bike/row/or run + 3 rounds 5/5 Glute Bridges 5 Kip Swings 20 Plate Hops + Empty BB Warm Up Mobility Elevated Pigeon Pose Elevated Ankle Stretch WOD GAME DAY WEEK 3 "20 Something" 3RFT 20 Pull Up 20 Front Squat 155/105 20 Box Jump Over 24/20 Warm Up
:30 Easy Row Active Spiderman Moderate Row Sit to stand Fast Row Push Up to down dog Mobility Chest Stretch Lying front rack stretch Ankle Stretch Wrist stretch + Teaching and practicing of movements in WOD WOD EMOMX20 Odd- 10 H.R Push Up + 20 DU/20 singles Even- Max Cal Row Warm Up
Coach's Choice Mobility Shoulder activation + Empty bar warm Up Strength Deadlift 5-4-3-2-1 WOD 3RFT 21 Deadlifts 135/95 15 Lateral Burpee 9 Push Jerks Warm Up
:30 Slow Row Active Spiderman Medium Row Push up to down dog Fast Row Air Squats + Empty BB Warm Up + Teaching of all movements in workout WOD "Always Remembered" Teams of 2 Buy In: 2001m row 4 rounds 9 Rope Climbs 11 Bear Complex 135/95 Cash Out: 2997m Row Warm Up
Line Drills-Long + Burgener Warm Up Mobility PVC Pass Through PVC OHS x2 + Teaching of power snatch EMOMx7 1 Power Snatch WOD For Time 30 Pull Up 800m Run 15 Power Snatch 115/80 800m Run 15 Power Snatch 115/80 800m Run 30 Pull Up |
ProgrammerD.J. Hillier Archives
December 2018
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