Warm Up
General Dynamic Flex Activation Coach's Choice WOD "Pedal to the metal" AMRAP 4 20 Cal Row 20 Burpee 20 C2B Pull Up Rest 4:00 AMRAP 4 15 Cal Row 15 Burpee 15 Pull Up Rest 4:00 AMRAP 4 10 Cal Row 10 Burpee 10 T2B *If there is a larger class, have the class split into two heats, one will work while one rests. Also feel free to use Assault Bike on this workout. You will have to go really fast in order to get a round or two in :)
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Warm Up
Mobility General Dynamic Flex Activation Movement Prep for Bear Complex Strength Every 2 minute for 7 Rounds 1 Bear Complex * 1 Bear Complex= Squat clean + Thruster + Back Squat + Press WOD 4 sets 3 Minute Max Cal Row 3 Minute Rest Warm Up
General Dynamic Flex Activation Coach's Game Strength Weighted Step Ups (BB, DB, KB, ETC) 4x6/6 + Bent Over Row 4x8 WOD 3RFT 500m Row 12 Burpees 21 Box Jumps 24/20 Warm Up
Shoulder Mobiity Dynamic Flex Activation CrossOver Symmetry Side Plank Double Under Strength 15 Minutes working on the following complex: 2 Strict Press + 2 Push Press WOD "Annie" 50-40-30-20-10 Double Under Sit Ups WEIGHTLIFTING THURSDAY! THIS IS THE LAST WEEK OF THE 12 WEEK CYLE BEFORE TESTING YOUR SNATCH AND CLEAN AND JERK NEXT THURSDAY! DIAL IN YOUR TECHNIQUE AND TRUST THE PROCESS!
Warm Up General Dynamic Flex Activation BB Warm Ups Strength EMOMX6 1 Squat Snatch 90% Rest 4:00 EMOMX6 1 Squat Clean and Jerk 90% Rest 4:00 WOD For Time 75 Burpee Pull Ups Warm Up
General Dynamic Flex Activation Goblet Squat Toe Touches Leg Swings Strength Deadlift 5x3 WOD AMRAP 12 20 Wall Ball 20/14 10 Deadlift 175/115 200m Run *Deadlift should be a weight that you can do in 1-2 sets, nothing more. If weather is brutal, take 4 full laps in the gym! |
ProgrammerD.J. Hillier Archives
December 2018
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