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  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, Air squats with T/twists and ankle rocks Shoulder activations – band HS holds, pulses, lowers and PU’s. Mountain Climbers, Ankle mobility – knee to wall, Feet together squats   Skill Development: Pistols   10 Minute EMOM @ 3 per leg   Stimulus: ·     Braced core…

7&3 Practice Sessions

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Mountain climber compl. Shoulder & hip activations with a band Air squats with T-twists Push up complex     WOD   “Kerrie”   Kerrie Orozco (29)  killed on duty 20/05/2019   Officer Omaha Police Department   10 Rounds For Time:   ·      100-meter sprint…

  2 minutes bike/row/erg Shoulder activations (band on rig) Calf pumps and boot strappers Air squats w. T-twists Mountain climber complex. Burgener warm up   Strength Development   10 Minute EMOM   ·  1st Min: Dumbbell Iron Cross ·  2nd Min: Single Leg Romanian DB Deadlifts   Stimulus: ·       Engaged Lats and Core    …

  Dynamic (up and back incl. lunges and spidermans) Shoulder activations (band) Calf pumps, Bird-dogs, air squats, Cossack & boot strappers, Jumping air squats, Push up & m/climber complexes Arm circles on wall Ring holds, lowers, dips   Strength Development   10 Minute EMOM   ·  1st Min: Jumping Ring Holds ·  2nd Min: Barbell…

    Jogging w. L&R floor touches, Calf Pumps, Bird-dogs, Fire hydrants, Scorpions, Mountain climber complex, Air squats w. thoracic twists, Superman & hollow holds, Scap pull ups, hollow and arches (sml & Lg), Lat pull backs Arm windmills     Gymnastics Focus Wall-walks & Double-unders   10 Minutes   ·  Shoulder Activation – compression…

  200m row/run/ride/erg Calf pumps, Mountain climbers, Air squats with twists & rocks, Scap pull ups, hollow and arches (sml & Lg), Lat pull backs With an empty bar: *   Burgener warm up *   Bradford Press *   Snatch Press in the hole     Strength Development   10 Minute EMOM   ·  1st Min: Barbell…

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, Air squats, boot strappers, Mountain climber complex, Duck walk, Emu walk, wrist rolls, Shoulder activations – band DB Scott’s Press     Skill Development & Mobility   10 Minutes   ·  Squat mobility ·  Wallballs ·  Dumbbell Snatches     WOD   E2MOM for 32…

7&3 Practice Sessions

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Mountain climber compl. Shoulder & hip activations with a band Air squats with T-twists Jumping air squats Individual movements     WOD   “Victoria”   Victoria Soto – teacher killed shielding her students @ Sandy Hook Elementary   14/12/2012   5 Rounds For Time:…