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Warm Up
1 minute easy row active spiderman :45 Medium Row Active Sampson :30 Fast Row Push up to down dog :15 Hollow Hold Arch Hold Mobility Child's Pose Wrist stretch + PRACTICE movements in workout WOD For total reps AMRAP 13 55 Burpees 55 Pull Ups 55/40 Cal Row 55 HSPU or strict DB Press 35/20 POST WOD Group Stretch
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Warm Up
:30 Go's Jumping Jacks Side Hops Active Spidermans Kossack Lunge Active Sampson Air Squat + Barbell Warm Up Mobility Front Rack Stretch + Ankle Stretch + Movement Prep WOD "Teams of 3" AMRAP 25 2 lap run relay style (athlete 1 runs the entire track down and back twice, then athlete 2 goes, then athlete 3) 60/40 Cal Bike 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 Warm Up
:30 go's Jumping Jacks Inch Worms Active Sampson Wide Stance Inch Worm Air Squat Push up to down dog + Empty bar warm up Mobility Front Rack Banded Stretch Strength Work up to a heavy Power Clean + Jerk WOD For Total Reps: 3 minutes max rep clean and jerk 95/65 REST 3 MINUTES 2 minutes max rep clean and jerk 95/65 REST 2 MINUTES 1 minute max rep clean and jerk 95/65 Warm Up
Rowing game + Line Drills Activation 5-6 sets Sled Push heavy 100ft (down back on turf) Rest 1 minute Farmer Carry 100ft (track distance) Rest 1 minute WOD For Time 2k Row ^Go hard... it SHOULD be uncomfortable. Warm Up
500m Row + Line Drills Mobility Couch Stretch Pigeon Pose Strength Front Squat 5-4-3-2-1 WOD EMOMX16 Odd- 200m Run Even- 3 Power Cleans *Athletes choose the loading Warm Up
Group Run + :20 go's Air Squats Push Up to down dog Down dog with foot pedal Active Spidermans Burpees Mobility Front Rack Stretch Wrist Stretch + Movement prep and teaching for WOD WOD "Mini Glen" For Time (40min Cap) 30 Clean and Jerks 115/80 1k Row 10 Rope Climbs 1k Row 100 Burpees Warm Up
1 minute Easy Bike Active Sampson Inch Worm :45 Medium Bike Active Superman Unweighted single leg RDL :30 Fast Bike Push Up to Down Dog PVC Hinge drill Mobility Pigeon Pose + Movement prep and practice WOD 5 rounds, on the 4:00 12 T2B 16 Deadlifts 135/95 20 Wall Balls 20/14 *If class is small, exchange wall balls for cal row/cal bike.. stick with 20 cals Post WOD Group Stretch HAPPY THANKSGIVING FROM ALL OF US AT MI5 FITNESS & CROSSFIT LAKEVILLE!!
Warm Up
:30 go's Jumping Jacks Side Lunge Active Spiderman Air Squats Active Sampson Cossack Squats Push up to down dog + Empty Bar Warm Up + Booty Bands Mobility 1 min in the bottom of a squat Strength Back Squat 5x3 WOD 8 Rounds :20 Empty Bar Back Squats :10 Rest :20 Max Double Unders/ Single Unders :10 Rest Warm Up
Coach's KB Game + Line Drills-Long Mobility Overhead stretch on wall KB ankle stretch + Movement Prep & teaching for WOD WOD AMRAP 18 3 KBS 53/35 3 Box Jump Over 24/20 200m Run 6 KBS 53/35 6 Box Jump Over 200m Run 9 KBS 9 Box Jump Over 200m Run *Keep adding 3 reps every round until 18 minutes is up! |
ProgrammerD.J. Hillier Archives
December 2018
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