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Warm Up
:30 go's Active Spiderman Air Squat PVC pass through Inch Worm Cossack Lunge PVC Around the world Push up to down dog Active Sampson PVC OHS + BB Warm Up Mobility Squat Therapy against the wall Strength Overhead Squat to a heavy triple WOD For Time 20 Power Snatch 95/65 75/55 20 Lateral Burpee Over the bar 20 OHS 20 Lateral Burpee over the bar 20 Power Snatch
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Naughty or Nice WOD.... Check our FB for details!
COACH DJ'S B-DAY WOD!
Warm Up Ladder Drills + Run Activation In teams of 2-3 Row 1,992m (year DJ was born). Must switch every 200m WOD AMRAP 25 12 (month)- Pull Up 14 (date)- Thruster 95/65 75/55 92 (year)- Double Under/ Single Under *** Every 5 minutes including at 0:00 complete YOUR AGE - 25 in burpees :) Warm Up
Line Drills-Long + Rowing Biathlon Athletes will start by rowing 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 6-8 minutes. Whoever has the most calories at the end is the winner. Activation Rowing Teaching WOD Teams of 2 8RFT 400m Row 200m Med Ball Run (4 full laps in the gym) *Athlete will complete an entire round of the workout before the next athlete goes. Each athlete will complete 4 rounds. Warm Up
:30 go's Jumping Jacks Push Up to down dog Active Sampson Active Spiderman Side lunge Air Squats PVC pass through + BB Warm Up Mobility Front Rack Stretch Wrist Stretch Strength Work up to a 3RM Hang Power Clean WOD 3RFT 20 Hang Power Cleans 95/65 20 Front Squat 20 Push Press Warm Up
AB-Mat Pizza Game Line Drills Activation 5 sets of A1) Hand over Hand sled pulls A2) Double Front Rack Carry WOD 8 Rounds of :20 on/ :10 off KBS 53/35 Assault Bike Cals Ab Mat Sit Up Shuttle Sprints Warm Up
500m Row Line Drills Empty BB Warm Up Mobility Front Rack Stretch Strength 1RM Clean and Jerk WOD AMRAP 12 25 Pull Up 50 Cal Row 100 OHS 45# 50 Box Jump 25 Pull Up Warm Up
A. Active stretching *rotate between 20 seconds of jogging/jump rope with a stretch B. DB warm up C. Child's pose & lat stretch D. Movemen Prep WOD AMRAP 20 7 Pull Up 7 DB Push Press 35/25 7 DB Front Squat Warm Up
General Dynamic Flex Mobility Front Rack Stretch Strength EMOMX8 4 Clean and Jerks WOD 5RFT 10 Power Cleans 135/95 or 115/80 10 Burpees Warm Up
Mobility Line Drills Activation Row Intervals 8 sets :40 seconds on :20 off WOD AMRAP 15 100m Run, 2 KBS 53/35 100m Run, 4 KBS 53/35 100m Run, 6 KBS 100m Run, 8 KBS 100m Run, 10 KBS *Add 2 reps every round |
ProgrammerD.J. Hillier Archives
December 2018
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