2 minutes bike/row/erg Shoulder Activation (bands) Hollow and arches Scap pull ups & lat pull backs Calf pumps   Strength Development: Back Squats   5 sets @ 2 minutes   3 each set Add weight from last time Stimulus: · Strong active core · Engaged Lats. – good setup · Depth in squat ·…

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  30s high knees / butt kicks 5x Mountain Climber Complex 5x air squats w. thoracic twists Shoulder activation (bands) Wall squats Wall holds     Heart Starter   3 Rounds   · 5 meter bear crawl · 5 ring rows · 5 hollow/arches on bar · 10 forward stretching lunge steps   WOD  …

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  Dynamic warm-up Shoulder activation :- windmill complex, dowel Burgener Warm-up Calf pumps HS holds, pulses & lowers   Heart Starter   5 Rounds   · 100 Meter run · 10 banded pull-downs · 5 each arm banded presses · 5 banded squats   WOD   “Grace” CAP 12 Minutes   ·   30 Clean &…

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    200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Burgener Warm-up Push up complex Warm-up all movements   Brett Forte Memorial Challenge “Honouring the sacrifice of Others”   Briefing 11:30am Start: 12:00 noon Finish: approximately 5:30pm    

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  2 minutes bike/row/erg Calf pumps Banded shoulder activations Hollow & Arches Slam-ball cleans (med-ball) – slam-ball technique   Skill Development: Machine Tips   Rower/ Ski-Erg / Erg-Bike   For each machine:   ·      Foot position ·      Seat position ·      Leg drive/direction ·      Use of arms   WOD   25 Minute AMRAP   ·     400…

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  30s high knees / butt kicks 5x Mountain Climber Compl. 5x air squats w. thoracic twist Shoulder activation (dowel) Hollow & arches Scap pull ups & lat pull backs Dead lift stages w. empty bar   Strength Development: Deficit Deadlifts   5 sets @ 2 minutes   10 – 8 – 6 – 4…

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  2 minutes bike/row/erg Shoulder Activation (bands) Hollow and arches Scap pull ups & lat pull backs With dumbbell :- ·       Snatch stages Calf pumps   Strength Development: Overhead Squats   5 sets @ 2 minutes   10 – 8 – 6 – 4 – 2 Add weight from last time Stimulus: · Strong active…

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  30s high knees / butt kicks 5x Mountain Climber Complex 5x air squats w. thoracic twists Shoulder activation (bands) Wall squats Wall holds Burgener Warm-up (barbell)   Strength Development: Barbell Thruster Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·  1 Squat Clean ·  1 Hang Squat Clean ·  1 Thruster  …

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  Dynamic warm-up Shoulder activation :- windmill complex, dowel Burgener Warm-up Push up complex Calf pumps HS holds, pulses & lowers   Strength Development: Renegade Rows/Weighted Sit-ups   10 Minute EMOM   1st Min: Renegade Rows 2nd Min: Weighted Sit-ups Stimulus: · Braced core · Drive with arms/lats.   WOD   21 Minute CAP 5…

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