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Warm Up
Rotating w/ partner through couplets :30 slow row 1 slow shuttle run :30 med row 1 medium shuttle run :30 fast row 1 fast medium shuttle run + :30 go's individually Active Spidermans Air Squats Inch Worm Active Sampson Push up 2 Down Dog Mobility Chest stretch 2min/2min WOD "Going Long" AMRAP 30 Row 500m Bike 30/20 Cal 3 Rounds of "Cindy"
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Warm Up
Line Drills-Long Mobility Child's Pose + Pigeon Pose on Box + Movement prep on box jumps (bounding) and wall balls WOD For Time 30 Wall Ball 20/14 30 Box Jump 24/20 21 KBS 53/35 12 Pull Up 30 Wall Ball 30 Box Jump 21 KBS 12 Pull Up Warm Up
20 second go's Slow Row Slow Bike Med Row Med Bike Fast Row Fast Bike + Empty bar warm up Strength Work up to a heavy power clean + split jerk WOD AMRAP 5 15-12-9 Cal Row Power Snatch 75/55 Rest 5 minutes AMRAP 5 15-12-9 Cal Bike Clean and Jerk 75/55 Warm Up
Coach's Game Line Drills Activation Hand Stand Walk Practice and progressions WOD Teams of 2 30 Squat Cleans for time @ 155/95 Rest 10 minutes 10 alternating rounds 6 Power Clean 135/95 8 Burpee Over Bar 12/8 Cal Row Warm Up
Line Drills Mobility Banded Lat Stretch + Movement Prep Strength 6 sets Every 1:15 perform 3 shoulder to overhead WOD 4RFT 21 Deadlift 135/95 15 Box Jump Over 24/20 9 Shoulder to overhead 135/95 Warm Up
Coach's Game + :30 Go's Slow Row Air Squats Med Row Active Sampson Fast Rows Active spiderman Mobility Couch Stretch 2 min + Movement prep and teaching WOD Teams of 2 AMRAP 15 3 Wall Ball 3 KBS 53/35 3 Cal Row Next round is 6's... then 9's... etc *One partner does entire round then next partner may begin! Warm Up
Line Drills-Long Empty BB warm up-Snatch Mobility Child's Pose PVC Pass through PVC OHS Slow x10 + Movement prep and practice for snatch Strength Build to a heavy single snatch WOD "Isabel" 30 Snatch for time 135/95 Warm Up
:30 Go's Slow Row Active Spidermans Alternating Birg Dogs Medium Row Active Sampson Hollow Hold Fast Row Push up 2 down dog Spiderman hold Mobility Chest stretch 2min/2min + Movement prep and practice of kipping movements WOD AMRAP 4 27 Cal Row 27 Burpee 27 Pull Up Rest 4 minutes AMRAP 4 21 Cal Row 21 Burpee 21 T2B Rest 4 minutes AMRAP 4 15 Cal Row 15 Burpee 15 Pull Up Warm Up
:20 Go's Jumping Jacks Active Spidermans Inch worm Single Unders Active Sampson Push up to down dog Single Unders Air Squats Single leg touch + Barbell Warm Up Mobility Front rack stretch Ankle stretch Strength Squat clean to a tough single WOD 3RFT 75 DU/ 150 Single Unders 50 Air Squat 15 Power Clean 135/95 or 95/65 |
ProgrammerD.J. Hillier Archives
December 2018
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