Warm Up
30 go's easy row Active spiderman medium row active sampson fast row push up 2 down dog B. BB warm up C. Booty bands Strength Work up to a heavy front squat double WOD "Backwards Jackie" For Time 30 Pull Ups 50 Thrusters 45/35 1k Row
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Warm Up
A. Line Drills- Long B. Empty BB Warm Up C. Couch Stretch 2min/2min Strength Deadlift 5x4 WOD 5RFT 15 Deadlifts 155/105 25 AB-Mat Sit Ups Warm Up
A. Foam Roll Dodgeball B. General Dynamic Flex Mobility Couch Stretch Front Rack Stretch + Movement Prep WOD 5 Rounds 1min AMRAP @ each station Wall Balls 20/14 DB Snatch 50/35 Cal Bike Rest 1 minute Warm Up
Coach's Choice Activation Scap Pull Up Scap Push Up + Ring Dip teaching Strength EMOMX10 ODD- Ring Dips (athletes choose rep scheme) Even- TRX Row (athletes choose rep scheme. Elevate feet for tougher stimulus) WOD For Time 40 T2B 20 Cal Row 40 C2B 20 Cal Row 40 HSPU or hand release push up 20 Cal Row |
ProgrammerD.J. Hillier Archives
December 2018
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