Uncategorized

    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:…

  2 minutes bike/row/erg Shoulder activations (dowel) Calf pumps and boot strappers Air squats w. T-twists Mountain climber complex. HS holds, pulses, lowers etc. Scap pull ups, lat pull backs, pull up progressions.     Skill Development   10 Minute EMOM   ·  1st Min: Low bar transitions with rollers ·  2nd Min: Handstand push-up…

  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) With a 10kg plate: *   Squat holds *   Ankle rocks   Strength Development: Back Squats   5 – 5 – 5 – 5 – 5 @ 2…

  Calf Pumps & boot strappers Bird-dogs, Fire hydrants, Air squats w. thoracic twists, Scap pull ups, hollow and arches, Lat pull backs Junkyard dogs with a partner With and empty bar: *   Burgener warm up   Skill Development & Mobility   10 Minutes   ·  Clean & Jerk Technique ·  Knee-raises ·  Knees-to-Elbows · …

  200m row/run/ride/erg Calf pumps, Mountain climbers Air squats with twists & rocks Duck walk, Emu walk Banded shoulder activations Wrist mobility     Movement warm-up & Mobility Mobility: ·    Shoulder mobility ·    Squat/hip mobility   Movement warm-up: ·   Sandbag cleans ·   Lunge steps     WOD   On the Minute X 30 Min  …

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, Air squats Shoulder activations – band Wrist rolls With an empty bar: *   Burgener warm up *   Bradford Press *   Snatch Press in the hole     Strength Development: Snatch Balance   3 – 3 – 3 – 3 – 3 @ 2 Minutes  …

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Banded G/M, O&Ts, pull-a-parts, pull downs, press ups, monster walks. Air squats with T-twists M/climber complex DB deadlifts, shrugs, high pulls   WOD   “Valiant”   E2MOM for 40 Minutes: With a Partner (YGIG)     ·      8 Burpees ·      10 Dumbbell Alt Arm Snatches (RX…

  2 minutes bike/row/erg Banded shoulder activations Calf pumps and boot strappers Scorpion twists Air squats w. T-twists Mountain climber complex. Back racked barbell – backward lunge symmetry Burgener warm up (empty bar) – cleans, push press, thrusters     Strength Development: Weighted GM/Push Press   10 Minute EMOM   ·  1st Min: Weighted Good…

  Calf pumps into air squats into Bird-dogs into Junkyard dogs with a partner Shoulder activations (bands) Banded monster walks Push up complex Box steps into jumps Snatch progressions (DB)   Strength Development: Accessary Work Complex After the Workout   10 Minute EMOM Single arm   ·  DB Power Snatch ·  DB Overhead Squat  …