Warm Up
Dynamic Flex WOD 10 min AMRAP 15 KBS 15 Box Jump 2 Minute Rest 10min AMRAP 15 Straight leg sit up 15 Def Push Up POST WOD Coach's Accessory
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Warm Up
Dynamic Flex Activation 12 minutes working on (casual pace) 100ft R arm Farmer Carry 100ft L arm Farmer Carry Chest Support I,Y,T 1 minute KB baby hold WOD "22" AMRAP 22 22 Wall Ball 22 Power Snatch 75/55 22 Box Step Up 22 Push Press 75/55 22 Cal Row Warm Up
Dynamic Flex Activation Practice H.S Walks Strength/Skill EMOMX8 3 HSPU WOD AMRAP 15 "Pushy Cindy" 1 Round of Cindy Down back sled push 90/45 Warm Up
Dynamic Hip Flex Activation CrossOver Symmetry + Coach's Core Strength A) 1RM Bench Press B) 1RM OHS WOD EMOMX10 Odd :15 Hollow Hold Even 10 V-Up Warm Up
Hip Mobility Strength Front Squat 4x3 WOD For Time 100 Power Cleans 135/95 *At the top of every minute perform 3 burpee over bar Post WOD BB Quad Smash 2min/side Warm Up
General Dynamic Flex Activation Tabata Jump Rope & Box Step Up WOD AMRAP 15 Buy In: 50 Cal Row (If big class, 800m Run) then in remaining time AMRAP 2 Rope Climb 10 Burpee Box Jump 20inch 40 Double Unders Post WOD With a partner 4 Rounds NOT for time 10 Glute Ham Raise 1min Plank Hold Warm Up
Mobility General Dynamic Flex Activation Chris G Shoulder Series Strength Hang Squat Clean 4x3 WOD 7RFT 7 Power Clean 95/65 7 Front Squat 7 Jerk *This workout should be light and fast and primarily working on barbell cycling. Warm Up
General Dynamic Flex Activation Coach's Game WOD "Gut Buster" For Time 125 Sit Up 1000m Row 125 Sit Up Accessory Work 5-7 Rounds NOT for time 10 Ring Row 10 Def Push Up *If class is large. Have them split into 2 heats OR have a group do the accessory work first and then switch when everyone is ready. WEIGHTLIFTING THURSDAY! THE DAY IS FINALLY HERE. AFTER 10 WEEKS OF WORKING THROUGH AN OLYMPIC WEIGHTLIFTING CYCLE, YOU CAN NOW MAX OUT ON BOTH LIFTS. I HOPE THIS PROGRESSION HELPED YOU TO BE MORE COMFORTABLE TO THE LIFTS AND ALSO NAIL DOWN ON YOUR TECHNIQUE.
Warm Up Mobility in bottom of squat General Dynamic Flex Activation Barbell Prep Strength A) 12-15 minutes working up to a 1RM Squat Snatch B) 12-15 minutes working up to a 1RM Squat Clean and Jerk WOD 3RFT 30 DU 10 Thruster 95/65 10 Box Jump Over 24/20 Warm Up
Snow Angels General Dynamic Flex Activation Coach's Choice Strength Bench Press 4x2 WOD 4RFT 400m Run 20 Burpees 30 Knees to Chest |
ProgrammerD.J. Hillier Archives
December 2018
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