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GREAT DAY TO PRACTICE SOME OF THE MOVEMENTS THAT WILL BE PERFORMED AT THE MI5 GAMES! GRAB YOUR PARTNER AND COME ON IN FOR 10AM CLASS!
Warm Up 400m Run + 3-4 rounds 15/12 Cal Row 10 Russian KBS 10 V-Ups Mobility Elevated Pigeon Pose + Empty BB Warm Up & Practice with on partner movements WOD Teams of 2 4RFT 12 Partner Deadlift 405/265 or 275/175 16 BF Burpee 24 Toes to Bar
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GAMEDAY WEEK 7! THIS WEEK WE HAVE TWO SEPARATE WORKOUTS THAT WILL BE SCORED ON THE BIG BOARD. TOP 5 MALE AND FEMALE SCORES WILL BE ON THE BIG BOARD! GOOD LUCK!!
Warm Up 500m Row + :30 X2 rounds Active Spiderman Active Sampson Inch Worm Air Squat + Booty Bands + Empty BB Warm Up Mobility Front Rack Stretch Strength 1RM Clean (Power Clean or Squat clean) WOD For Time 500m Row Warm Up
:30 Slow Row Air Squats Medium Row Push Up to down dog Fast Row Active Spiderman Mobility Thoracic Rotation & Ankle Stretch Chest Snow Angels & Couch Stretch + Movement Prep and practice for WOD WOD 4 rounds for max reps 1 Min max T2B 1 Min max Reverse Lunges 1 Min max Single Arm DB Push Press 50/35 or 35/20 1 Min max Box Jump 24/20 1 Min REST Warm Up
Dynamic Flex Activation 10 Superman's with 2 second pause at the top 10 Banded Glute bridges with 2 second pause at the top BW Walking Lunges + Seal Stretch test/Re-test Strength Every 90 seconds for 7 sets 7,6,5,4,3,2,1 *Add weight every round WOD For Time 1 Mile Run Warm Up
Rowling- 5 rounds + :30 Active Spiderman Active Sampson Side Lunge Push Up to down dog Hand Taps + KB Warm Up Mobility Chest Stretch WOD EMOMX16 Min1- 15 Burpees Min 2- 15 KBS 72/53 or 53/35 Min3- Max Cal Row Min 4- Rest Warm Up
2 min Bike then 2 min Row then 2 min Run + Line Drills Mobility Feet Elevated glute bridges Hamstring Pulses BB Hang Power Cleans + Empty BB Warm Up Strength Build to a heavy 5 rep Touch n Go Power Clean WOD AMRAP 3 12/9 Cal Bike 9 Power Clean 115/80 or 75/55 Rest 3 min AMRAP 3 12/9 Cal Bike 7 Power Clean 135/95 or 95/65 Rest 3 min AMRAP 3 12/9 Cal Bike 5 Power Clean 155/105 or 105/75 Warm Up
Coach's Partner Warm Up Mobility Front Rack Stretch WOD Teams of 3 For Time (30min cap) 1,000m Run with one athlete carrying a barbell 175/125 Cal AB 100 Hang Power Cleans 115/80 or 95/65 80 Thrusters 60 Squat Cleans *The team of 3 athletes will exit the door and begin on their 1000m run. One athlete will always have the barbell on their back as their team mates run nearby. Teams will run around to the 800 and then up and around the remainder of the circle before coming back into the door the exited from. At this point one athlete will jump on the assault bike as the two other athletes load the bars to the weigh they have chosen for the workout. The remainder of the workout will have one athlete working at a time. Warm Up
Coach's Choice + Line Drills-Long Mobility Ankle Stretch- Foam Roll shins and calves Chest Stretch- Foam Roll Snow Angels Couch Stretch Elevated Spiderman Stretch WOD 3 RFT 100m Sled Pull & Push 200m Farmer Carry 53/35 400m Run 800m Row Warm Up
2-3 minutes on assault bike + 3 rounds 6 Slow body saws 5 Slow Barbell Good mornings w/ Sumo Stance 4 Push Up to down dogs + PVC prep for Strength + Empty BB Warm Up Mobility Thoracic Opener- Coach's Choice Strength A. OHS to a heavy single B. Power Snatch or Squat Snatch to a heavy single WOD AMRAP 6 6 Thruster 75/55 6 BBJO 24/20 |
ProgrammerD.J. Hillier Archives
December 2018
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