Posts by admin-1

SUNDAY   Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, mountain climber complex Banded Shoulder and Glute activations     Hero WOD   “Bradshaw”   U.S. Army 1st Lt. Brian Bradshaw (24) 1st Batt. 21st Infantry   Died 25/06/2009 Kheyl, Afghanistan   10 Rounds For Time:   ·   3 Handstand Push-ups ·   6 Deadlifts (RX 102/70…

  2 minutes bike/row/erg calf pumps, Pistol specific: ·    Squat hold (2 x 30sec) then 20 each/leg of the following – ·    Forward lunge steps ·    Air squats ·    Narrow air squats ·    Duck walk steps ·    Single leg box steps Burgener Warm-up thinking about bar path for TnGo Power Cleans   Movement Development  …

  400m Run, Calf pumps & Scorpions Shoulder & Glute activations (band), Air squats w. twist, Cossack squats w ATW’s, wall squats, Scap/Lat activation into T2B.   Burgener Warm-up with a focus on: ·  OH squat technique   Strength Development   Overhead Squats   5 – 5 – 5 – 5 – 5  5 sets…

    2 minutes bike/row/erg calf pumps, birddogs & windmills. rig warm up – aiming for scap/lat engagement   Movement Warm-up   ·  Kettlebell Swings ·  Pull-ups   Focusing on: ·    Active shoulders and core ·    Braced glutes ·    Hip drive     Benchmark WOD   “Helen”   3 Rounds For Time 20 Minute CAP…

    2 min cardio machine tabata v. 2 min burpee tabata   Banded shoulder, ankle, and hip mobility       Strength Development   Hip Extensions   5 – 5 – 5 – 5 – 5 5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Strong hip/leg drive   WOD…

  Jogging on spot, high knees and butt kicks. Scorpions, Birds dogs and Calf pumps & boot strappers   Shoulder activations (bands)   Glute activations (floor): 20 backward circles each leg   Burgener Warm-up   Movement Warm-up   ·  Box Jump-overs ·  Wall-balls ·  Power Snatches   Remember: ·  Good technique & progressions ·  Engaged…

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, mountain climber complex Banded shoulder and glute activation Burgener warm up     Hero WOD   “Matt 16”   U.S. Army Chief Warrant Officer Matt Ruffner   Died 09/04/2013 Afghanistan   For Time:   ·   16 Deadlifts IRX 125/84 Kg) ·   16 Hang Power Cleans (RX…

  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs,   rig warm up – aiming for lat engagement       Movement Warm-up   ·  Toes-to-Bar or Straight leg raises or toes to bar on a box ·  Forward Rolls ·  Pistols   Remember: ·  Good technique & progressions · …