Warm Up
Line Drills Booty Bands Mobility Ankle Stretch Lat Stretch Wall Squats Strength OHS 8x4 Midline Accessory Work 4 Rounds for quality 15 Sit Up 20 Hip Extension 25 Flutter Kicks 30 Banded Good Morning
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Warm Up
General Dynamic Flex Empty BB warm up Mobility PVC Pass Through Ankle Stretch Sit 2 Stand WOD AMRAP 3 21 Front Squats 75/55 21 Burpee Over Bar Max Cal Row Rest 3:00 AMRAP 3 18 Front Squat 95/65 18 Burpee Over Bar Max Cal Row Rest 3:00 AMRAP 3 15 Front Squat 115/80 15 Burpee over Bar Max Cal Row Rest 3:00 12 Front Squat 135/95 12 Burpee Over Bar Max Cal Row Warm Up
:30 Row :30 Active Superman :30 Row :30 Push up to down dog :30 Row :30 Active Sampson + Empty BB Warm Up + Deadlift Prep Strength Work to a heavy set of 5 Deadlift WOD Teams of 3 EMOMX12 Min1- 10 Deadlifts 205/135 Min2- 20 Sit Up Min3-Max Cal Bike *Team with the most accumulated calories on the AB wins Warm Up
Line Drills- Long Mobility Child's Pose + Teaching and practicing of rope climbs and various footings WOD AMRAP 15 200m Run 2 Rope Climbs Post WOD Coach's Core Warm Up
General Dynamic Flex Empty BB Warm Up Mobility Pigeon pose + Movement Prep for FGB WOD "Fight Gone Bad" 3rds 1:00 @ each station for max reps Wall Balls SDHP 75/55 Box Jumps 20inch Push Press 75/55 Cal Row REST Warm Up
Line Drills Coach's Game Hip Mobility Strength Test 1RM Front Squat, Back Squat, or Bench press if you didn't get a chance to do it during the week WOD Teams of 2 AMRAP 20 15 Cal AB 12 Cal Row 9 C2B/ Pull Up *One partner does entire round then next partner goes Warm Up
Line Drills-Long Booty Bands Empty Bar work Mobility Pigeon Pose & Ankle Stretch Strength 1RM Back Squat WOD Teams of 2 50 Synchro Wall Ball 20/14 30 Cleans 95/65 50 Synchro Wall Ball 20/14 20 Cleans 135/95 50 Synchro Wall Ball 10 Cleans 155/105 Warm Up
Line Drills-Long + Assault bike intervals with double unders Mobility Calf Stretch WOD For Time 60 Cal Bike 100 Double Under/200 Single Under 800m Run 100 Double Under 200/ Single Under 60 Cal Bike Warm Up
Coach's Choice + DB Warm Up Activation Hand Taps Push Up to Down Dog Double Unders Strength 1RM Bench Press WOD AMRAP 12 12 T2B 9 DB Reverse lunge 40/25 6 DB Shoulder to overhead Warm Up
Line Drills-Long Booty Bands Empty Bar Warm Up Mobility Front Rack Stretch Ankle Stretch Pigeon Pose Strength 1RM Front Squat WOD 2RFT 400m Run 30 Thrusters 65/45 |
ProgrammerD.J. Hillier Archives
December 2018
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