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  200m row/run/ride/erg Calf pumps, Mountain climbers, bird dogs Air squats w. thoracic twists. shoulder activations (dowel) Scap pull ups & lat pull backs into straight leg raises and toes to bar Burgener warmup (barbell)     Strength Development Pausing Front Squats   5 Sets of 5 (2 sec pause) @ 2 minutes/set 50% 1RM…

  Dynamic (high knees, butt kicks, grapevines) Scorpions & bird dogs Air squats with twists & rocks Shoulder activations (band) Scap pull ups & lat pull backs Into pull ups – C2B     Gymnastics 10 Min EMOM Drills   ·      1st Min: Strict Pullups ·      2nd Min: Plank   Looking for: ·     Active shoulders…

     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 Individual movement warm up.   benchmark WOD   “Marguerita”   50 Rounds for Time:   ·    1 Burpee ·    1 Push-up ·    1 Star Jump ·    1 Sit-up…

  Dynamic (lunges and spidermans), Calf pumps, Air squats with thoracic twists and scorpions Banded monster walks Cossack squats and squat jumps Shoulder activations (dowel) Burgener warm up with DB   Strength Development Strict Press   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Aiming for: · Engaged lats/shoulders ·…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Air and Cossack squats Shoulder activation (bands)   Gymnastics 10 Min EMOM Drills   ·      1st Min: Ring Inclined Flies ·      2nd Min: Bar Pullovers & Bar Dips   Looking for: ·     Active shoulders ·…

  Dynamic (high knees, butt kicks, grapevines) Scorpions & bird dogs Air squats with twists & rocks Shoulder activations (band) Scap pull ups & lat pull backs Into pull ups – C2B Box step-ups     Mobility Development Movement Warm-up   Movements: · Pullups, C2B, Bar MU · Devil’s Press · DB Box Step-overs ·…

    Practice Sessions    

    200 metre run Dynamic warmup Lunges, inch worms, calf pumps, boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists Scap pull ups & lat pull backs Individual movement warm up.   Hero WOD   “Rene” Danish Army Sgt. Rene Brink Jakobsen   Died 03/01/2014 Helmand Province Afghanistan…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, shoulder activations (dowel)   Think technique: Pauses in deadlift positions     Technique Development Rope Climbs   Progression development 10 minutes   ·    Feet lock positioning ·    Strong Pulls     WOD   10 Rounds For Time:   20…