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Warm Up General Dynamic Flex Activation Slide board series WOD Teams of 3, split reps however you want For Time 100 Cal Row 75 Box Jump overs 24/20 50 Deadlift 135/95 100 Cal Row 75 Box Jump overs 24/20 50 Hang Power Clean 115/80 100 Cal Row 75 Box Jump over 24/20 50 Thrusters 95/65 
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Warm Up General Dynamic Flex Activation Coach's Choice Strength Deadlift 5-5-5-5-5 WOD :40 seconds on :20 off for 12 minutes Med Ball Sit Ups Glute Bridge Forearm plank hold Banded good mornings  Warm Up General Dynamic Flex Activation Coach's Choice Strength/Skill Weakness work. This is your time to take 15-20 minutes to work on YOUR weakness. This could be anything. Mobility, Skills, Strength, etc. Everything is on the table, however please stay away from deadlift as we will be deadlifting tomorrow! Coach's note- If class is bigger than 5-7.. have one half of the class to the WOD and the other class do their weakness work and then swap. WOD 21-18-15-12-9-6-3 Cal Row Strict Press 75/55 *Don't scale up, this should be light and needs to be a strict press.  Warm Up Hip Mobility General Dynamic Flex Activation Bottom of squat KB hold Lateral Lunge Jump Rope Strength Back Squat 4x10 WOD AMRAP 15 100ft Walking Lunge 50 Double Unders 20 Burpee  Warm Up General Dynamic Flex Activation Coach's Choice Strength Ring/Box Dip 5x8-10 + Ring Push Ups WOD For Time 15 DB Push Press 50/30 10 Power Cleans 175/115 100 Double Unders 10 Power Cleans 15 DB Push Press  Warm Up/Activation General Dynamic Flex + TRX + Core series WOD "Filthy 50" For Time 50 Box Jump 24/20 50 Jumping Pull Up 50 KBS 35/25 50 Walking Lunge 50 T2B 50 Push Press 75/55 50 Superman 50 Wall Ball 20/14 50 Burpees 50 DU's  HAPPY THANKSGIVING! ENJOY THE DAY WITH LOVED ONES AND LET YOUR BODY RECOVER!  Warm Up General Dynamic Flex Activation TRX Snow Angels Snap Push Up Hollow Rock WOD 1 3 rounds 20 Pull Up 30 Push Up Rest 3:00 between rounds WOD 2 2k Row Time Trial :) Rest until fully recovered before hitting workout #2. You may do workout #2 before workout #1 if you'd like.  Warm Up General Dynamic Flex Activation Partner Games WOD "Rock, Paper, Scissors" Teams of 3 AMRAP 7 Back Squat 50 reps @ 95/65 50 reps @ 135/95 AMRAP reps @ 165/115 *One athlete works at a time REST 3:00 AMRAP 7 Push Press 50 reps @ 95/65 50 reps @ 135/95 AMRAP reps @ 165/115 REST 3:00 AMRAP 7 Hang Power Clean 50 reps @ 95/65 50 reps @ 115/85 50 reps @ 135/95  Warm Up General Dynamic Flex Activation Crossover Symmetry Coach's shoulder mobility Strength Power Snatch 2-2-2-2 WOD 4RFT 800m Run 50ft Walking Goblet Lunge 50/30 10 DB Snatch 50/30  |
ProgrammerD.J. Hillier Archives
December 2018
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