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  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, Scap pull ups & lat pull backs, hollow & arches,   Wall ball warm up   Strength Development Dumbbell Strict Press   5 sets of 5 @ 2 minutes/set   Think about: · Engaged lats/ braced core · Good…

Dynamic warm up,   calf pumps, penguin jumps   Shoulder activations (band on rig)   Burgener warm up (dowel)     Skill Development Movement Warm-up   ·  Double-unders ·  Power Snatches   Remember: · High jumps/balls of feet · Strong pulls, bar speed · Good set up everytime!   Comptrain WOD   “Cross Breeze”  …

3 min Tabata of: ·  Sprint on cardio machine 3 Min Tabata of: ·  Jog the length of the box with ·  2 burpees at one end ·  3 air squats at the other   Skill Development Movement Warm-up   ·  Deadlift ·  Back Squats ·  Strict Press   Remember: · Squat technique -breath and…

  200m row/run/ride/erg   Junk Yard dog   Rig or Rings – Scap pull ups & lat pull backs, hollow & arches, T2rings, Ring holds and lowers HS holds, pulses, lowers, kips     Gymnastics 10 Min EMOM Drills   ·     1st Min: Ring Transitions ·     2nd Min: Plank   Looking for: ·     Maintain active…

  Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks, calf pumps, Shoulder and hip activations Penguin jumps Barbell – back racked backward lateral lunge steps and Bradford press     Strength Development Push Press   5 – 4 – 3 – 2 – 1 @ 2 minutes/set…

    Practice Sessions    

    200 metre run Dynamic warmup Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists Scap pull ups & lat pull backs       Hero WOD   “Murph”   US Navy Lt. Michael P. Murphy (29)   KIA 28/06/2005 Afghanistan   For Time:   ·    1 Mile Run ·   …

  National PJ Day 2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, box steps into box jumps, Shoulder activations (dowel) Burgener warm up (bar) with Bradford Press     Strength Development Strict Press   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Aiming…

  Dynamic (lunges and spidermans), Calf pumps, Air & Cossack & squat jumps Shoulder activations (band on rig) Scap pull ups & lat pull backs into straight leg raises & T2B HS holds, pulses, lowers, kips   Deadlift tech. with holds   Strength Development Deadlifts   5 – 4 – 3 – 2 – 1…

  Jogging on the spot and butt kicks, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists, mountain climber complex, Penguin jumps, Shoulder activation and Burgener warmup (dowel), KB deadlift into KB hip-pops and A/T Worlds   Skill Development Kettlebells   10 Minutes   ·  Swing technique ·  Snatch ·  Single…