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Warm Up General Dynamic Flex Activation Kyle's game SPIKEBALL WOD 3 Rounds 300m Run Inside (3 laps) 2 Rounds of Cindy (5 Pull Up, 10 Push Up, 15 Air Squat) Right into.. 2 Rounds 300m Run Inside (3 laps) 2 Rounds of DT (12 DL, 9 HPC, 6 S20) 
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HAPPY BIRTHDAY COACH HOLLIE! THIS WORKOUT IS DEDICATED TO YOU AND YOUR 39 YEARS ON THIS EARTH :) Warm Up General Dynamic Flex + 39 calories on the rower with a partner Strength EMOMx10 Odd: DB Step Up x5/5 Even: 30 second HS hold WOD 4RFT 12 C2B Pull Up (month) 30 Sit Up (day) 77 Double Under (year)  Warm Up General Dynamic Flex Activation 5 sets 6x Def Push Up 6x Def Ring Row WOD "Trifecta" Teams of 3, one athlete at each station EMOMX18 1- 25 KBS 53/44 2- 25 Air Squat 3- Max Cal Row *Your team score is the total amount of calories rowed. Keep adding to the rower as the workout goes on  Warm Up General Dynamic Flex Activation Coach's Choice WOD AMRAP 20 10 Power Snatch 75/55 10 Jumping Lunge 10 Pull Up 10 Thruster 75/55 10 Box Jump 24/20 Post WOD BB Smash 5 mins  Warm Up General Dynamic Flex Activation CrossOver Symmetry Strength Push Jerk 3-3-3-3-3 WOD 3RFT 500m Row 12 Push Jerks 115/80 15 T2B  Warm Up Front Rack Banded Stretch General Dynamic Flex Activation BRING SALLY UP Strength EMOMX5 2 Squat Clean then EMOMX5 1 Squat Clean WOD "Elizabeth" 21-15-9 Squat Cleanas 135# Ring Dips  Warm Up Front Rack Mobility General Dynamic Flex Activation Sled Push for max load WOD "Let's make a deal" With a partner.. you go, I go style 5 Rounds (each) 20 Cal Row 10 Thruster 105/75 *One partner works at a time and he/she must finish the entire round before the next partner steps in  Warm Up General Dynamic Flex Activation Booty Band Series Strength Work up to a heavy 5 Rep Back Squat WOD 4RFT 21 Wall Ball 15 Burpee 9 C2B Pull Up  Warm Up General Dynamic Flex Activation Burgener Warm Up Strength 6-7 sets of the following complex: 1 Hang Power Snatch + 1 Power Snatch WOD EMOMX12 Minute 1- 5 Power Snatch Minute 2- 14/11 Cal Row Minute 3- 15 Sit Up  Warm Up General Dynamic Flex Actvation Coach's Game Strength Deadlift 3x7 WOD "The Chief" 5 Rounds AMRAP 3 3 Power Clean 135/95 6 Push Up 9 Air Squat REST 1 MINUTE *You're score is the total amount of rounds completed within the 5 rounds  |
ProgrammerD.J. Hillier Archives
December 2018
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