Uncategorized
SUNDAY
Practice Sessions
Read MoreSATURDAY
200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Mountain climber compl. Air squats with T-twists Penguin jumps Individual movement warm up. Hero WOD “Snipes” Delray Beach Police Officer & SWAT Team member Christine Braswell Died 08/04/2017 40 Minute AMRAP …
Read MoreFRIDAY
2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, banded monster walks Fractional plate w-up: bird dogs, dead bugs, planche press – remember engaged lats, scap back and down 10 Minute EMOM Ring Rows/Plank · 1st Min: Ring Rows · 2nd Min: Plank Looking for:…
Read MoreTHURSDAY
Dynamic (lunges and spidermans), Calf pumps, Shoulder activations (dowel) Floor – hollow rocks and superman arches, into Rig – Scap pull ups, Hollow and arches into lat pull backs Burgener & OH warmup Movement warm-up/ Mobility · Shoulder mobility – gymnastics movements · Burgener warm-up – weightlifting movements · Hip…
Read MoreWEDNESDAY
Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Air, SPLIT squats, Wall and Cossack squats Squat rocks with a plate Burgener warm up Movement warm-up/ Mobility · Shoulder mobility · Burgener warm-up · Hip mobility · Ankle mobility WOD…
Read MoreTUESDAY
200m row/run/ride/erg Calf pumps, Mountain climbers, duck walk, fire hydrants. Bird dogs. Air squats w. thoracic twists & ankle rocks & Cossacks . Movement warm-up/ Mobility · Shoulder mobility · Burgener warm-up · Hip mobility · Dead-ball ground-to-shoulder · Sandbag cleans WOD 25 Minute CAP 27-24-21-18-15-12-9-6-3 · Pullups…
Read MoreMONDAY
Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, Air squats with twists & rocks Shoulder activations (band) Strength Development Deadlifts 5 – 4 – 3 – 2 – 1 @ 2 minutes/set Try to: · Screw your feet · Elbows forward WOD 18 Minute…
Read MoreSUNDAY
Practice Sessions
Read MoreSATURDAY
200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Mountain climber compl. Air squats with T-twists Individual movement warm up. Hero WOD “Koch” US Navy Chiel Special Warfare Operator (SEAL) Michael E. Koch Killed 04/02/2008 Iraq For Time: · …
Read MoreFRIDAY
2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, banded monster walks Penguin jumps Heart Starter 4 Rounds · 7/5 Calories · 20 Calf Pumps · 10 DB Deadlift/hip hop Looking for: · Active shoulders · Braced core · Hip/leg drive WOD …
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