Posts by admin-1

  200m row/run/ride/erg, calf pumps, Shoulder & Glute activations (band), Air squats w. twist, Cossack squats w ATW’s, wall squats, pull up warm up Burgener warm up, with: ·  Empty bar snatch drops. ·  OH squats   Movement Development   6 Minute EMOM   ·  1st min: Side Plank with T-Rotations ·  2nd min: 10…

  2 minutes bike/row/erg calf pumps   scap pull ups, lat pull backs, hollows, and arches,   Wall walk technique   Movement Development   Handstand Walks   ·  Wall holds/balance ·  Freestanding kickup/holds ·  Walking   Focusing on: ·    HS Active shoulders ·    Braced core & glutes   WOD   5 Rounds for Time:  …

    400-meter Run Or 20/15 Calories   Banded shoulder, ankle, and hip mobility       10 min Movement Warm-up   ·  Empty barbell Jerk technique   ·  2 minutes of Bring Sally Up – empty barbell back squat technique (freestanding)   Strength Development Jerks off the Rack   4 – 4 – 4…

  Jogging on spot, high knees and butt kicks. Scorpions, Birds dogs and Calf pumps Shoulder activations (bands on rig)       Strength Development   Barbell Bench Press   5 – 4 – 3 – 2 – 1 5 sets @ 3 minutes/set     Focus: ·  Braced core ·  Strong shoulder drive  …

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, mountain climber complex Burgener warm up, with thrusters (empty bar up) Pull up warm up   Hero WOD   “Goodman”   Master Sgt. Nathan Goodman 2nd Batt. 3rd Special Forces (Airborne)   Died 14/01/2020   3 Rounds For Time:   ·   1 Km Row or Run…

  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs, Box steps/jumps       Gymnastics 10 Min Rope Climbing Technique   ·      Locking Feet ·      Arm /hand positioning ·      bites   Looking for: ·    Maintain active shoulders ·    Strong braced core ·    Strong feet lockout     WOD   10…

  200m row/run/ride/erg, calf pumps, Shoulder & Glute activations (band), Air squats w. twist, Cossack squats w ATW’s. Burgener warm up, with: ·  Front squats ·  Push Jerks   Movement Development   6 Minute EMOM   ·  1st min: Side Plank & T-Rotations ·  2nd min:  6 Empty Barbell Good mornings   Focusing on:  …

  Cossack squats w ATW Wall squats     10 min Movement Warm-up   ·  400-meter Run Or 20/15 Calories Coach’s choice of banded movements to improve: ·  Shoulder mobility ·  Hip & ankle mobility ·  Squat depth   Benchmark WOD   “Karen” CAP 15 minutes   150 Wallballs for Time (RX 9/6 Kg)  …

  2 minutes bike/row/erg calf pumps   scapular pull ups, lat pull backs, hollows, and arches,     Strength Development   Single Leg Dumbbell Romanian Deadlifts   5 – 5 – 5 – 5 Each leg 4 sets @ 2 minutes/set     Focus: ·    Braced core and technique   WOD   4 Rounds For…