Uncategorized

  Dynamic (high knees, butt kicks, grapevines) Scorpions & bird dogs Air squats with twists & rocks Calf pumps, penguin jumps Shoulder activations (band) Fractional plate shoulder warm-up and push up complex Scap pull ups & lat pull backs into straight leg raises and toes to bar   10 Minute EMOM Ring Rows/Rollouts   ·    …

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Air squats Burgener warm up   Individual movement warm up.   Hero WOD   “Cirillo”   Cpl. Nathan Cirillo   Died 22/10/2014   24 Minute AMRAP   ·     10 Hang Power Cleans (RX 42½/30 Kg) ·     20…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, shoulder activations (band) Burgener warmup – bar   Strength Development Push jerks   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Try to: ·   Strong drive off shoulders ·   Fast under bar ·   Strong…

  Dynamic (lunges and spidermans), Calf pumps, Shoulder activations (dowel) High rings – hollow and arches, hips to rings Low rings – holds, lowers KB dead lifts and Russian swings Box steps into box jumps     10 Minute EMOM Glute Bridges/Ring transitions   ·     1st Min: Glute Bridges ·     2nd Min: Ring Transitions  …

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Wall and Cossack squats Zombie squats Penguin jumps     Strength Development Front Squats   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Try to: ·    Good rack position ·   …

  200m row/run/ride/erg Calf pumps, Mountain climbers, Air squats w. thoracic twists. shoulder activations (band) Scap pull ups, Hollow and arches into lat pull backs Squat jumps Burgener warm up     Strength Development Power Snatches   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Try to: · Strong legs/pulls…

    Dynamic (high knees, butt kicks, lunges, grapevines, open the gate) Calf pumps, boot strappers, Air squats with twists & rocks Emu and Duck walks, Shoulder activations (band)     Movement warm-up/ Mobility   ·    Shoulder mobility ·    Burgener warm-up ·    Hip mobility · Ankle mobility · Rolling/stretching   WOD   30 Minute CAP…

    Practice Sessions    

    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  …