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  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists and ankle rocks, Cossack squats. mountain climber complex. Wall facing squats. Active hangs (forward and reverse grip) on the rig.     Skill Development Rope Climbs   Technique Development 10 minutes   ·…

  200m row/run/ride/erg Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs. Air squats into squat jumps. Box steps into box jumps Scap pull ups, lat pull backs, pull up progressions. Wall walk revision: Pike into big step then walk it in. Head through the shoulders.     Skill Development: Handstand Walking   10…

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, bird dogs, duck & emu walks, Air squats with twists & rocks Torquing of elbows Shoulder activations – band: Pull-a-parts, push-ups, sword pulls, (on rig) face pulls. Prone snow angels 5/10kg plate halos     Movement warm-up/ Mobility   ·    Shoulder mobility ·   …

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.   Memorial WOD   “Wade Cooper”   For Time (with a Partner):   CAP 40 Minutes   Buy-in: 2022 Meter Row   Then 4 rounds…

  2 minutes bike/row/erg Shoulder activations both dowel and banded Calf pumps, bird dogs, air squats, Cossack squats, mountain climbers,   HS holds, pulses, lowers push ups.   KB deadlifts, Russian swings, full swings   Movement warm-up/ Mobility   ·    Shoulder mobility Movement warm-up: ·   Handstand Push-ups ·   Kettlebell Swings   Partner WOD   32…

  Dynamic (lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Shoulder act. (band on rig) Scap pull ups, lat pull backs, pull up progressions into straight leg raises into toes to bar (maintain good core tension) Burgener warm up – dowel     Strength Development: Snatch Balance   3 – 3 – 3…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists, Cossack squats. Torquing of elbows into push up complex. mountain climber complex. Deadlift with empty bar     Strength Development: Bench Press   5 – 4 – 3 – 2 – 1 @…

  200m row/run/ride/erg Calf pumps, Mountain climbers, Air squats ankle rocks, calf pumps, duck walk, emu walk, fire hydrants. Bird dogs. Squat jumps. Box steps into jumps. Single arm DB cleans into squats into thrusters Bar @ rig – zombie squats   Strength Development: Front Squats   5 – 4 – 3 – 2 –…

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, Air squats with twists & rocks Torquing of elbows Shoulder activations – band: Pull-a-parts, push-ups, sword pulls, (on rig) face pulls. Prone snow angels 5/10kg plate halos On rig – reverse grip hang Ring rows, penguin jumps     Skill Development   10…