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    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 HS holds, pulses, lowers, into strict then kipping HS. Burgener w/up w. barbell transitions to Front or Back racked positions DB deadlifts, DB burpees   WOD   “NHS”   Commemorating…

  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   Ring rows (angles -> deficit)       Strength Development: Ring Rows/Plank   10 Minute EMOM   ·  1st Min: Ring Rows ·  2nd Min: Plank   Stimulus: ·    …

  Calf pumps into air squats into Bird-dogs into Junkyard dogs with a partner Shoulder activations (bands)  Scap pullups, Lat pull backs, strict pull up into kipping, into butterfly. Burgener warm-up (dowel) Snatch progressions (bar)   Strength Development: Snatch Complex   10 Rounds @ 90 Seconds   Complex: ·   Squat Snatch ·   Hang Squat Snatch…

  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     Movement warm-up & Mobility Mobility: ·    Ankle movement ·    Squat/hip mobility   Movement warm-up: ·   Wallballs ·   Burpee Box…

  200m row/run/ride/erg Calf pumps, M/climbers and Air squats w. twists & rocks Ankle mobility – duck walk, emu walk Banded shoulder activations Bar back racked – crossing backward lunge step symmetry Burgener warm-up (cleans)   Strength Development: Back Squats   5 Sets of 5 @ 2 minutes   Stimulus: · Braced core · Depth…

  Dynamic (up and back) Calf and achilles pumps, Scap pull ups, lat pull backs, hollow and arches into knee raises into straight leg raises into toes to bar Air squats with thoracic twists Handstand holds, pulses into lowers, strict and kip   Strength Development: Handstand Holds/D- unders   10 Minute EMOM   ·  1st…

7&3 Open Gym

    200 metre run Shoulder activation (band) Banded monster walks Air squats with T-twists Good mornings, O&Ts, Push up complex Deadlifts, shrugs, high elbows into cleans Lat activations – knee raises   Memorial WOD   “Sitting Bull & Crazy Horse”   For Time with a Partner   ·      1000 Meter Row ·      80 Wallballs…

  2 minutes bike/row/erg Mountain climbers Air squats w. T-twists Shoulder activations (dowel) Lunge step – wall circles Burgener warm up     Movement Practice   Barbell Complex   · 3 Power Cleans · 3 Front Squats · 3 Push Jerks   WOD   3 Rounds @ 2 Minutes   1 Complex RX (60/40 Kg)…

  Calf pumps, boot strappers Shoulder activations (dowel) Bird-dogs & Junkyard dog DB warm-up Lunge step – wall circles Knee raises/elbows to toes to bar Burgener warm-up   Strength Development: Push Jerks   5 Sets of 5 @ 2 minutes   Stimulus: · Good set-up position · Strong Dip and Drive · Fast under the…