Warm Up
Coach's Choice + 2-3 sets 1 Wall Walk w/ 15 second hold at the top 5 Push Up to down dog 10 PVC Pass Through 15 PVC OHS Mobility Thoracic Extension Ankle Mobility Strength Overhead Squat to a heavy 3 WOD For Time 50/35 Cal Row 35 Lateral Burpee Over bar 50 OHS 95/65 or 65/45
0 Comments
Warm Up 2-3 rounds
2 min AB 30 second glute bridge hold each leg 15 second star plank each side 12 Russian KBS + Empty BB Warm Up Mobility Front Rack stretch Strength EMOMx7 1 Power Clean WOD For Time 1k Row 30 Power Cleans 185/ 135 or 115/80 1k Row *Something where you are going to go all singles but also a weight a little bit heavier than you typically use in a WOD Warm Up
4-5 min on a machine + 3 rounds 50ft Bear Crawl 50ft Reverse Walking Lunge 20 second Superman Hold 5-8 strict knees to chest + Empty BB Warm Up Mobility Pigeon Pose Strength Deadlift to a heavy 6 Deadlift to a heavy 4 Deadlift to a heavy 2 WOD AMRAP 7 Wall Balls 20/14 *On the minute perform 5 deadlifts 155/105 Warm Up
Line Drills going in big circle inside with light jogging in between Mobility Pigeon Pose Child's Pose Down Dog with foot pedal + Teaching Progression of toes to bar -Scap Pull Up -Kip Swing -Knees to Chest -Toes to Bar WOD Teams of 2 10 Rounds For Time 400m Run 12 T2B *Switch after completing full round WOD Teams of 2 10 rounds for time (5 rounds each) 400m Run 12 T2B *Switch after completing full round GAMEDAY WEEK 11! TOP 5 MALE AND FEMALE SCORE WILL BE ON THE BIG BOARD!
Warm Up 5 min assault bike getting faster as you go + 3 rounds for quality 10 Booty Band Glute Bridge with 2 second pause 12 Walking BW Lunges 15 second Star Plank on each side + Empty BB Warm Up Mobility PVC Pass Through Elevated Pigeon Pose on Box WOD "Limitless" Every 2:00 For As Long As Possible 8 Burpee Box Jump Over 24/20 8 Hang Power Snatch 95/65 8 Wall Ball Shots 20/14 Warm Up
AB Accelerator (:20 easy, :20 med, :20 Fast) 1 Min Spiderman + Shuttle Run Accelerator (:20 easy, :20 med, :20 Fast) 1 Min Active Sampson x2 Mobility/Activation 3 rounds for Quality 10 PVC Pass Through 10 PVC Hollow Rock Leg Swings + Kipping Practice WOD AMRAP 5 Buy In: 400m Run Followed by 21 C2b Pull Up or Pull Up 21/15 Cal Bike Rest 5 min AMRAP 5 Buy In: 400m Run 15 T2B 15/10 Cal Bike Rest 5 min AMRAP 5 Buy In: 400m Run 9 Pull Up 9/6 Cal Bike Warm Up
90 second Row 45 second plank on elbows 45 second glute bridge each side x2-3 + Line Drills Mobility Elevated Pigeon Pose on box Elevated Ankle Stretch on box + Movement Prep for WOD WOD 21-18-15-12-9-6-3 KBS 53/35 Box Jumps 24/20 Cal Row *100m Run after each round or 2 laps in the gym Warm Up
:30 Jumping Jacks Side Lunge Active Spiderman Air Squats Active Sampson Push Up to down dog + Empty BB Warm Up + Booty Bands 10 Squats + Lateral Walk down and back x3 Mobility Couch Stretch Squat Hold Strength Back Squat 3x5 HEAVY WOD AMRAP 12 15 KBS 70/53 or 53/44 30 Sit Up 45 Air Squat Warm Up
1 minute Easy row Active Spiderman :45 Medium Row Active Sampson :30 Fast Row Push up to down dog + Tabata Jump Rope & Partner Med Ball Drill + DB Warm Up *Use light DB's Mobility Couch Stretch Child's Pose + Movement Prep and practice for WOD WOD AMRAP 18 30 Double Unders/ 60 Singles 10 DB Power Clean 30 Double Unders/ 60 Singles 10 DB Hang Squat Clean 30 Double Under/ 60 Singles 10 DB Push Press 30 Double Under/ 60 Singles 10 DB Thrusters Rx= 50/35 Scaled= 35/20 |
ProgrammerD.J. Hillier Archives
December 2018
Categories |