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  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs,   penguin jumps   burgener warm up         Movement Warm-up   ·  Power Snatches ·  Sit-ups ·  Double-unders   Remember: ·  Good back and feet position for barbell cycling ·  Full hip extension before your arms bend  …

  200m row/run/ride/erg, calf pumps,   Shoulder & Glute activations (band),   Air squats w. twist, Cossack squats w ATW Wall facing squats     Strength Development Push Jerks   5 sets of 5   @ 3 minutes/set   Focusing on:   ·    Explosive dip & drive ·    Fast under the bar ·    Strong re-set…

  Dynamic,   Shoulder activations (dowel) Burgener warm up   Ring holds, dips, kips     Movement Warm-up   ·  Power Cleans ·  Ring dips   Remember: ·  Good back and feet position for barbell cycling     Benchmark WOD   “Elizabeth”   21 – 15 – 9   ·   Power Cleans (RX 61/42½ Kg)…

  Dynamic, calf pumps,   scap pull ups, lat pull backs, hollows, and arches,   active hang hold or hanging L-sit or knee tuck hold.     Strength Development Front Squats   5 sets of 4   @ 2 minutes/set   Focusing on:   ·    Braced core & glutes ·    Engaged lats and strong-arm drive…

  200m row/run/ride/erg   Shoulder activations   Mountain climbers     Heart Starter 6-minute AMRAP   ·     8 Box Step-ups ·     10 Second Handstand hold ·     100-meter Run   Aim for: ·    Building workout technique   WOD   5 Rounds @ 4 Minute AMRAP’s   ·  10 Handstand Push-ups ·  200-meter Run ·  Max. Burpee…

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, mountain climber complex Scap pull ups, hollow and arches, lat pull backs,       Memorial WOD   “Vitalii Skakan”   Ukrainian Army Soldier   Died Defending Kherson, Ukraine 24/02/2022   For Total Reps:   From 0:00 – 8:19 min, complete buy-in ·   96 Burpees  …

  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs, lunge steps (fwd)   ring holds, lowers, push-ups   Gymnastics 10 Min Rope Climbing Technique   ·     Locking Feet ·     Arm /hand positioning ·     bites   Looking for: ·    Maintain active shoulders ·    Strong braced core ·   Strong feet lockout  …

  200m row/run/ride/erg, calf pumps, air squats w. twist, Shoulder & Glute activations (band), push up complex scap pull ups, lat pull backs, hollows, and arches,     Warm-up   ·    800-meter Run or 40/30 Calories ·     Mountain climbers ·    Shoulder mobility ·    Ankle mobility ·    Squat mobility   Strength Development DB Bench Press  …

  Dynamic Scorpions & bird dogs, calf pumps, mountain climber complex, ATW Cossack squats,   Shoulder activations (dowel) Burgener warm up     6 Minute EMOM   ·  3 Empty Bar Power Snatches ·  3 Overhead Squats   Remember: ·  Good back and feet position ·    Strong shoulder and leg drive   WOD   6…