Dogtown Crossfit: Training by Dusty Hyland in TrainHeroic

The Skill WOD

Functional Fitness

Coach

Dusty Hyland

Dogtown CrossFit Gym Programming: Follow a complete gym training cycle that includes a specified Warm up, Lift / Skill Block and Metabolic Conditioning. These 6 week training cycles focus on GPP, prioritizing strength and technical development in the lifting program and skill blocks. The lifts are built around the Power Position (like the Barbell WOD). The skill work is geared towards strict strength and proper gymnastics training (like The Skill WOD). The entire piece is periodized around the CrossFit Open and the CrossFit workouts are designed for anyone to be able to prioritize speed and intensity. Smart effective programming for the beginner, the novice or advanced athlete.

Here is DogTown!

Features
5 sessions per week
Must use App app to view and log training
Team Training

$10 / mo

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Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

04/18/2016

Warm Up

3 rounds: 300m Run/Row 6 Strict Pull-Ups 8 Push-Ups 10 V-Ups

Deadlift

7, 5, MAX @ 65, 75, 85 %

WOD

Monday

04/19/2016

Warm Up

3 rounds: 300m Run/Row 10 Hollow to Open Bar Taps 20sec Hollow Hold 2 Wall Walks

Power Clean + Hang Squat Clean + Push Jerk

10 x 1

Row

6 x MAX

American KB Swing

6 x MAX @ 53 lb

Tuesday

04/20/2016

Warm Up

3 rounds: 200m Run/Row 6 Strict Chin Ups 8 Bar Dips 10 Hollow Rocks

Back Squat

7, 5, MAX @ 65, 75, 85 %

WOD

4 RFT: 200m Run 10 Shoulder to Overhead 95/65# 10 Pull-Ups 10 Wall Balls 20/14# Advanced: 135/95#, C2B Pull-Ups Leaderboard instructions: Record total time.

Wednesday

04/21/2016

Warm Up

3 rounds: 200m Run/Row 10 Alternating Single Arm DB Row 5 Inch Worm Push-Ups 10 Shotguns

Thruster

1 x 2

WOD

For time: 500m Run 50 Alternating Lunges 50 Alternating Single Arm DB Power Snatch 40/20# 50 Sit-Ups 50 Nurpees 50 Double Unders 500m Run Advanced: 55/35# Leaderboard instructions: Record total time.

Thursday

04/22/2016

Warm Up

3 rounds: 300m Run/Row 7 Kipping Pull-Ups 14 Alternating Shoulder Taps 14 Strict Sit-Ups

Shoulder Press

7, 5, MAX @ 65, 75, 85 %

WOD

Crossfit Open Workout 11.2 15min AMRAP 9 Deadlifts 155/100# 12 Hand Release Push-Ups 15 Box Jumps 24/20" Leaderboard instructions: Record total reps completed in 15min. Each round is 36 reps.

Coach