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  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…

  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…

  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…

  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…

    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   Individual movement warm up.   Hero WOD   “Koch”   US Navy Chiel Special Warfare Operator (SEAL) Michael E. Koch   Killed 04/02/2008 Iraq   For Time:   ·     …

  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  …

  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     Strength Development   Snatch/Overhead Complex   8 Rounds @ 90 Seconds 1 complex/round ·    Squat Snatch ·    Overhead…

  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     Strength Development   10 Minute EMOM   ·      1st min: Ring Dips ·      2nd min: Strict Pull-ups  …

  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     WOD   40 minutes to accumulate Max Calories   Your choice of movements: ·  Rower/Bike/Erg…