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Warm Up Mobiity General Dynamic Flex Activation Coach's Choice Strength Weighted Strict Pull Up 5x5 WOD "20/20" AMRAP 20 5 Pull Up 10 Push Up 15 Air Squat 20 Cal Row 
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Warm Up Mobility General Dynamic Flex Activation BB Good Mornings 3x3 WOD AMRAP 4 3 rounds 12 DL 9 HPC 6 Push Jerk MAX Cals on rower or Assault Bike REST 4:00 AMRAP 4 2 Rounds 12 DL 9 HPC 6 Push Jerk Max Cals on rower or Assault Bike Rest 4:00 AMRAP 4 1 Round 12 DL 9 HPC 6 Push Jerk Max Cals on rower or Assault Bike  Warm Up General Dynamic Flex Activation Coach's Choice Strength Hang Power Clean 3-3-3-2-2-2-1-1-1 WOD Open 13.4 7min ascending ladder 3,3,6,6,9,9,12,12... T2B Clean & Jerk 135/95  Warm Up General Dynamic Flex Activation Tabata Row or Bike Strength 15 Minutes Sled Push & Sled Pull Super set with Ring Dips WOD For Time 27-21-15-9 Back Squats 145/100 H.R Push Ups  3 WEEKS REMAINING IN THE WEIGHTLIFTING CYCLE. KEEP UP THE SOLID WORK! Warm Up General Dynamic Flex Activation BB Warm Up Strength Every :90 for 7 sets 2 Squat Snatch 80% Rest 4:00 Every :90 for 7 sets 2 Squat Clean & Jerk 80% Rest 4:00 WOD For Time 75 Overhead Squats 95/65  Warm Up General Dynamic Flex Activation Cross Over Symmetry Activation + Wall Walks Strength 3-3-3-3-3 Strict/Kipping HSPU/Practice WOD AMRAP 13 200m Run :20 Plank 200m Run 20 OH Lunge 45/25  Warm Up General Dynamic Flex Activation Core Work EMOMX12 1- 6-8 Hollow Rock 2- 6-8 V-Ups 3- 6-8 second Hollow Hold WOD AMRAP 4 21-15-9 Power Snatch 75/55 Burpee REST 4:00 AMRAP 4 15-12-9 Power Snatch 95/65 Burpee over bar REST 4:00 AMRAP 4 12-9-6 Power Snatch 115/80 Burpee Box Jump  Warm Up General Dynamic Flex + Booty Bands Activation Accumulate 2 minutes in the bottom of a squat Strength Work up to a heavy 2 Front Squat + 1 Jerk from the rack WOD AMRAP 10 15 KBS 53/35 15 Wall Ball 20/14  Warm Up General Dynamic Activation Heavy Russian KBS Snap Push Up Front Rack Stretch Strength BB Push Press 6x3 WOD For Time 50 Wall Ball 20/14 25 T2B 40 Wall Ball 20 T2B 30 Wall Ball 15 T2B 20 Wall Ball 10 T2B  Warm Up Dynamic Flex Chest/Shoulder Mobility Strength Bench Press 3x8 WOD With a running clock.. EMOMX7 6-9 Burpees REST 2 MINUTES EMOMX7 30-40 Double Unders REST 2 MINUTES EMOMX7 6-9 Burpees  |
ProgrammerD.J. Hillier Archives
December 2018
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