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Warm Up
AB Accelerator (:20 easy, :20 med, :20 Fast) 1 Min Spiderman + Shuttle Run Accelerator (:20 easy, :20 med, :20 Fast) 1 Min Active Sampson x2 Mobility/Activation 3 rounds for Quality 10 PVC Pass Through 10 PVC Hollow Rock Leg Swings + Kipping Practice WOD AMRAP 5 Buy In: 400m Run Followed by 21 C2b Pull Up or Pull Up 21/15 Cal Bike Rest 5 min AMRAP 5 Buy In: 400m Run 15 T2B 15/10 Cal Bike Rest 5 min AMRAP 5 Buy In: 400m Run 9 Pull Up 9/6 Cal Bike
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Warm Up
90 second Row 45 second plank on elbows 45 second glute bridge each side x2-3 + Line Drills Mobility Elevated Pigeon Pose on box Elevated Ankle Stretch on box + Movement Prep for WOD WOD 21-18-15-12-9-6-3 KBS 53/35 Box Jumps 24/20 Cal Row *100m Run after each round or 2 laps in the gym Warm Up
:30 Jumping Jacks Side Lunge Active Spiderman Air Squats Active Sampson Push Up to down dog + Empty BB Warm Up + Booty Bands 10 Squats + Lateral Walk down and back x3 Mobility Couch Stretch Squat Hold Strength Back Squat 3x5 HEAVY WOD AMRAP 12 15 KBS 70/53 or 53/44 30 Sit Up 45 Air Squat Warm Up
1 minute Easy row Active Spiderman :45 Medium Row Active Sampson :30 Fast Row Push up to down dog + Tabata Jump Rope & Partner Med Ball Drill + DB Warm Up *Use light DB's Mobility Couch Stretch Child's Pose + Movement Prep and practice for WOD WOD AMRAP 18 30 Double Unders/ 60 Singles 10 DB Power Clean 30 Double Unders/ 60 Singles 10 DB Hang Squat Clean 30 Double Under/ 60 Singles 10 DB Push Press 30 Double Under/ 60 Singles 10 DB Thrusters Rx= 50/35 Scaled= 35/20 Warm Up
:30 Jumping Jacks Push Up to Down dog Single Unders Active Spiderman Single Unders PVC Good Mornings + Empty BB Warm up Mobility PVC Pass Through PVC Hinges Strength Deadlift to a heavy triple WOD 3RFT 25 Deadlift 135/95 or 95/65 200m Run 25 Wall Ball 20/14 200m Run Warm Up
:30 Row Easy Jumping Jacks Active Sampson :30 Row Med Quick Single Unders Active Spiderman :30 Row Fast High Single Unders Push up to down dog + Empty BB Warm Up Mobility Front Rack Stretch KB Ankle Smash + Movement Prep and practice WOD AMRAP 18 60 DU/ 120 Singles 25/20 Cal Bike 10 Shoulder to Overhead 135/85 GAME DAY WEEK 8! TOP 5 MALE AND FEMALE SCORES WILL GO ON THE BIG BOARD!
Warm Up :20 Jumping Jacks 5 Push Up :20 Active Spiderman 4 Push Up :20 Active Sampson 3 Push Up :20 Air Squat 2 Push Up :20 Inch Worm 1 Push Up :20 Jumping Jacks x2 + KB Warm Up Mobility Lat Stretch Bottom of Squat Hold + Movement Prep and Practice for WOD WOD "Long Shot" AMRAP 20 5 Pull Up 10 Wall Ball 20/14 15 KBS 53/35 *Score will be rounds + reps completed in 20 minutes Warm Up
:45 Easy row Active Spiderman :30 Med Row Active Sampson :20 Fast Row Push Up to down dog + Booty Bands + Empty BB Warm Up Mobility KB Ankle Stretch Strength Build to a heavy pause front squat single *Pause for a 3 count in the bottom WOD AMRAP 12 3 Thruster 95/65 or 65/45 3 T2B 3 Cal Bike 6 Thruster 6 T2B 6 Cal Bike 9 Thruster 9 T2B 9 Cal Bike ... add 3's until 12 minutes is up Warm up
AB 3 min + :30 Inchworm Active Spiderman Air Squat Push Up to down dog + Empty BB/PVC Warm Up Mobility PVC Pass Through Warrior Squats PVC OHS + Teaching of snatch Strength EMOMX8 1 Hang Snatch + 1 OHS WOD 3RFT 600m Run 21 Hang Squat Snatch 75/55 *If unable to squat snatch, perform hang power snatches Warm Up
:30 Easy Row Push Up to Down Dog :30 Med Row Active Spiderman :30 Fast Row Active Sampson Air Squats + Barbell Warm Up Mobility Coach's Choice + Movement Prep and practice for WOD WOD For Time 75/50 Cal Row 50 Ab-Mat Sit Up 30 Power Clean 115/80 50 Ab-Mat Sit Up 75/50 Cal Row *If class is large, have a waterfall start |
ProgrammerD.J. Hillier Archives
December 2018
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