Warm Up
Coach's Choice + 3 sets 10 walking lunges 2 wall walks with 5 second pause at the top 2 strict ring pull up with pause at the top or ring row with pause at the top Mobility Squat Hold Lat Stretch WOD For Time 1 Mile Run 10 Rounds of Cindy *1 round of Cindy= 5 pull Up, 10 Push Up, 15 Air Squat
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Warm Up
500m Row + Line Drills + 3 rounds 30 second single leg glute bridge on each side 15 second star plank on each side 15 Russian KBS + Empty BB Warm Up Mobility Front Rack Stretch Strength EMOMX6 2 Hang Power Cleans WOD 3 RFT 35 Sit Up 25/10 Cal Row 10 Hang Power Clean 115/80 or 75/55 Warm Up
Coach's Choice Mobility Coach's Shoulder Mobility WOD Teams of 2 Buy In: 2k Row Directly into.. 50 T2B 40 Synchro DB Snatch 50/35 or 35/20 30 Synchro BBJO 40 Synchro DB Snatch 50/35 or 35/20 50 T2B Warm Up
Coach's Choice-Long Mobility Couch Stretch WOD AMRAP 18 30/20 Cal Bike 30 Ab-Mat Sit Up 20 DB Box Step Ups 35's/20's or 25's and 15's GAMEDAY WEEK 6!
Warm Up 3-4 minutes on machine + :30 Inch Worm Push Up to down dog Active Sampson Active Spiderman Cossack Squat Slow Air Squat + 3 rounds 50ft Booty Band Walk 15 Supermans slow and controlled 10 Empty Bar Snatches + Empty Bar Warm Up Mobility PVC Pass Throughs Front Rack Stretch WOD "3 Headed Monster" For Time 30 Snatches 3 Rope Climbs 30 Clean and Jerks 3 Rope Climbs 30 Thrusters 3 Rope Climbs Women= 75# Men= 115# Warm Up
3 minute AB + Dynamic Warm Up + Booty Bands Mobility Pigeon Pose Bottom of Squat hold Strength Front Squat 3x5 *HEAVY WOD For Time 800m Run 40 Pull Up 30 Front Squat 135/95 20 Bar Facing Burpee Warm Up
Coach's Choice Activation Single leg glute bridge Frog Pumps Kang Squats + Movement Prep and practice for workout WOD 30-20-10 KBS 53/35 Cal AB Directly into 10-20-30 Deadlift 135/95 Cal Row *Ladies perform 21-15-9 rep scheme on machines |
ProgrammerD.J. Hillier Archives
December 2018
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