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  Dynamic (up and back incl. lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Cossack & boot strappers Penguin jumps Burgener warm up (barbell)       Strength Development: Deadlifts   5 – 5 – 5 – 5 – 5 @ 2 Minutes   Stimulus: ·     Engaged Lats/legs ·     Braced Core ·   Drive…

  5 burpees, calf pumps & boot strappers, Bird-dogs, Wall facing squats, Air squats w. thoracic twists, Umping air squats Shoulder activations (dowel) ·         O&T, GMs, ATW Scap pull ups, Lat pull backs, hollow and arches, Burgener warm up (dowel)   Skill Development   10 Minute EMOM Turkish Get-Ups   ·  1st Min: 2 Left…

  200m row/run/ride/erg Calf pumps, Mountain climbers, bird dogs and Sampson lunges Shoulder activations with band on rig Scap pull ups, lat pull backs and hollows and arches Knee raises into knees to elbows into toes to bar – keep tension coming down     Skill Development   10 Minute EMOM Bar MU Transitions/Lunges  …

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, bird dogs, Air squats, Air squats with T/twists Mountain climber complex, Shoulder activations – dowel Burgener warm up with empty barbell   Strength Development: Push Jerks   5 – 5 – 5 – 5 – 5 @ 2 Minutes   Stimulus: ·     Strong rack position…

Open Gym

    Open Workout 22.1

  5 rounds: 10 x Calf pumps /leg 10 x Mountain climbers 5 x O&T (dowel) 5 x ATW (dowel) 5 x jumping air squats 100 metre run       Movement warm-up & Mobility Mobility: ·    Shoulder mobility ·    Squat/hip mobility   Movement warm-up: ·   Sit-ups or GHD’s ·   Kettlebell Swings   WOD  …

  Dynamic (up and back incl. lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Cossack & Jumping air squats, boot strappers Shoulder act. (band on rig) Scap pull ups, lat pull backs and hollows and arches Burgener warm up (barbell)     Strength Development: Overhead Squats   5 – 5 – 5 –…

  Calf Pumps & boot strappers Bird-dogs, Fire hydrants, Air squats w. thoracic twists, Shoulder activations (dowel) ·         O&T, GMs, ATW Scap pull ups, Lat pull backs, hollow and arches, knee raises, knees to elbows, T2B – keep tension coming down     Skill Development   10 Minute EMOM   ·  1st Min: Ring Rows…

  200m row/run/ride/erg Calf pumps, Mountain climbers, Air squats with twists & rocks, Duck walk, Emu walk, Wrist rolls,  banded shoulder activations Jumping air squats, Box step ups Burgerner warm up   Strength Development: Push Press   5 – 5 – 5 – 5 – 5 @ 2 Minutes   Stimulus: ·     Strong rack position…