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  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  …

    Jogging on spot w. L/R ground touches, Calf Pumps Bird-dogs, W/walk holds Air squats w. thoracic twists Wall facing squats, Wall lunges with arm circles, Cossack squats Mountain climbers complex into squat jumps Burgener warm-up (cleans)     Weightlifting Technique   Squat Clean   5 Sets @ 2 Minutes   2 x 1¼…

  200m row/run/ride/erg Calf pumps, M/climbers and Air squats w. twists & rocks Ankle mobility – duck walk, emu walk HS holds, pulses, lowers Wall walk holds and hand lifts, Wall facing squats, Scap pull ups, lat pull backs, hollow and arches into straight leg lifts (single kip)   Strength Development: Handstand Holds/Lunges   10…

  Dynamic (up and back) Calf pumps, Air squats with T-twists, Shoulder activations (rig or rings) – scap pull ups, hollow and arches, lat pull backs, hips to rings Ring holds, pulses, lowers Penguin jumps   Skill Development: Ring Drills/Med-ball Twists   10 Minute EMOM   ·  1st Min: Ring Drills – transitions ·  2nd…

7&3 Practice Sessions

    200 metre run Calf pumps, Boot strappers shoulder activations with bands or dowel (or both) Scorpions, bird-dogs Air squats with T-twists M/climber complex HS holds & pulses. Ground to OH – warm up to weight   Open WOD   “16.1”   20 Minute AMRAP   ·      7.6 Meter OH Walking lunge (RX 42½/30…

  2 minutes bike/row/erg Banded shoulder activations Calf pumps and boot strappers Scorpion twists Air squats w. T-twists Mountain climber complex. Push up plank holds       Strength Development: Deadlifts   5 – 5 – 5 – 5 – 5 @ 2 Minutes     Stimulus: ·     Technique – back position ·     Braced Core…

  Dynamic (up and back) Calf pumps, Bird-dogs, air squats, mountain climbers, Handstand holds, pulses into lowers, W-walk holds (bites w. feet) Box steps into jumps KB deadlifts and swings   Skill Development: Handstand Walking   10 Minutes   ·      Building on Progressions ·      Practice for workout   Stimulus: ·   Build on where you are…

  Calf Pumps & boot strappers Bird-dogs, Fire hydrants, Air squats w. thoracic twists, junkyard dogs with a partner Cossack squats, Mountain climber and Push up complexes, Scap pull ups, hollow and arches, Lat pull backs   Movement warm-up & Mobility Mobility: ·    Shoulder mobility ·    Squat/hip mobility   Movement warm-up: ·   Pull-ups ·   Push-ups…

  200m row/run/ride/erg Calf pumps, M/climbers and Air squats w. twists & rocks Ankle mobility – duck walk, emu walk Banded shoulder activations Wrist mobility Burgener warm-up (cleans)     Strength Development:   Power Clean Complex 10 Rounds @ 90 Seconds   Complex: ·   Power Clean ·   Hang Power Clean   Stimulus: · Strong pulls…