200m row/run/ride/erg Up and back: ·     Lunges; Spidermans; Inchworms Boot strappers & calf pumps Ankle mobility: ·     knees to wall/over toes (hold 3-5s/pulse, press heel down) ·     squat holds ·     ankle rocks into circles Shoulder activations (bands) Box steps/jumps Hollow & arches (small/big)     Strength Development: Back Squats   6 Sets at 2…

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  Dynamic: high knees / butt kicks / lunges & spiderman’s Hollow & arches (small/big) Mountain climber complex Calf pumps Burgener warm up (dowel)     Split technique (dowel)   Strength Development: Split Jerks off the Racks   6 Sets at 2 Minutes   5 – 4 – 3 – 2 – 1 – 1…

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  200m row/run/ride/erg Boot strappers Calf pumps Shoulder activations (bands) Scorpions Air squats with T twists and squat/ankle rocks Handstand holds, pulses, lowers and kips (wall or box) Push up complex Scap pull ups & lat pull backs     Strength Development: Strict Pull-ups/Seated DB Twists   10 Minute EMOM   ·  1st Min: Strict…

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    200 metre run Boot strappers & calf pumps Shoulder activation (dowel) Mountain climber complex Calf pumps Air squats with T twists Wall squats Hollow and arches Box steps into jumps Burgener warm up   Charleston Fire Department Hero WOD   “Charleston 9”   Dedicated to the 9 Firefighters who died   18/06/2007 Charleston…

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  2 minutes bike/row/erg Shoulder activations (bands) Boot strappers & calf pumps Scorpions & inch worms Air squats with T twists Squats holds and rocks     Strength Development: Snatch Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·     1 Squat Snatch ·     1 Hang Squat Snatch ·     1 Overhead Squat   Stimulus:…

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  30s high knees / butt kicks Calf pumps & Boot strappers Shoulder activations (rig/rings) ·     Scap pull ups ·     Lat pull backs ·     Hollow and Arches ·     knee raises, ·     knees to elbows ·     toes to bar/rings Handstand holds, pulses, lowers and kips (wall or box) Box steps/jumps   Skill Development: Movement Warm-up  …

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  200m row/run/ride/erg Up and back ·     Lunges ·     Spidermans ·     inchworms Air squats and squat rocks Push up & mountain climber complexes Shoulder activations (bands) Boot strappers & calf pumps Scorpions     Strength Development: Weighted Good Mornings/Pendlay Rows   10 Minute EMOM   ·  1st Min: Weighted GM’s ·  2nd Min: Pendlay Rows…

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  Dynamic: high knees / butt kicks / lunges & spiderman’s Push up & mountain climber complexes Air squats with T twists and squat/ankle rocks Calf pumps Hollow & arches (small/big) Scap pull ups & lat pull backs Burgener warm up (dowel)     Strength Development: Front/Back Squats   10 Minute EMOM   ·  1st…

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MONDAY 200m row/run/ride/erg Boot strappers Calf pumps Scorpions Shoulder activations (bands) Air squats with T twists and squat/ankle rocks Wall squats Hollow and arches     Strength Development: Ring Rows/Plank   10 Minute EMOM   ·  1st Min: Ring Rows ·  2nd Min: Plank       Stimulus: · A rep scheme you can maintain…

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