Warm Up
General Dynamic Flex Activation Coach's Core WOD 1 Class splits into 4 teams. Complete 20 rope climbs for time WOD 2 For Time 600m Run 27 DB S2O 54 Air Squats 400m Run 27 DB S2O 54 Air Squats 200m Run 27 DB S2O 54 Air Squats
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Warm Up
General Dynamic Flex Activation Movement Prep Strength Weighted Pull Up 3-3-3-3-3-3 WOD "Oh, Wendy" EMOMX20 Minute 1: 50ft Sled Push Minute 2: 15 KBS 53/35 Minute 3: 50ft Walking Lunge Minute 4: 15 Sit Up WEIGHTLIFTING DAY! WEEK 7 OF OUR CYCLE. 5 WEEKS REMAINING... KEEP UP THE HARD WORK AND ENJOY THE PROCESS! WE WILL BE LOWERING PERCENTAGES AND INCREASING NUMBER OF REPS GOING FORWARD.
Warm Up General Dynamic Flex Activation Barbell Movements Strength Starting on the 0:00 EMOMX6 3 Squat Snatches @ 65% Rest 4:00 Starting at 10:00 3 Squat Clean and Jerks @ 65% Rest 4:00 Starting at 20:00 "Death by HSPU/ Deficit Push Up" Complete 1 rep on the first minute Complete 2 reps on the second minute .... Warm Up
General Dynamic Flex Activation Goblet Squat (Tempo) V-Up Strength A1) Front Squat 4-3-2-1 A2) Heavy Farmer Carry 1-1-1-1 WOD For Time L1) 12-9-6 Wall Ball 14/10 DB Snatch Box Step Up 24/20 L2) 12-9-6 Wall Ball 20/14 (to a 12 and 10ft target) Hang Power Snatch 115/85 Box Jump 30/24 *This workout should be heavy and the box should be tall. Warm Up
General Dynamic Flex Activation 8 Minutes at your own pace CrossOver Symmetry Inch Worm Front Rack Banded Mobility WOD In a 5 Minute Window: 600m 1 Round of Cindy AMRAP Clean 115/85 REST 5:00 In a 5 Minute Window 400m 1 Round of Cindy AMRAP Clean 135/95 REST 5:00 In a 5 Minute Window 200m Run 1 Round of Cindy AMRAP Clean 155/105 |
ProgrammerD.J. Hillier Archives
December 2018
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