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7&3 Skill development and practice

    200 metre run Shoulder activation (band) Calf pumps, squat rocks Air squats with T-twists Good mornings   Burgener warm up (bar) Backward lunge symmetry with a bar    WOD   “Cam Cam Cam”   For Time:   25 – 20 – 15   ·   Clean & Jerks (RX 42½/30 Kg) ·   Box Jumps…

  2 minutes bike/row/erg Lat rollouts Pec major – ball smash Pec minor – ball smash Butterfly pulses Running man arms Aeroplane sh. rotations Shoulder activations (ot’s and atw’s) Burgener warm up (snatch)     Strength Development: Bench Press   5 Sets of 5 @ 2 minutes   Stimulus: · Building carefully · Engaged shoulders…

  T-spin rollout & extension, KB Lat smash – roll & ext. arm KB Tricep smash – roll & flex KB Calf smash – flex/roll foot KB ankle/calf stretch w knee straight and knee bent Calf pumps, Windmills, Burgener warm up Bar – back racked elbow rotations, g/m’s & back squat   Skill Development  …

  Calf Pumps Ballerina stretch w rotation Band-rig rotations (sq. scap) Banded o/t’s w. wrap (sq pecs and pull back to act. lats) Squat rocks, bird dogs, hip-aeroplanes, ring holds, lowers and pulses.   Strength Development: Push Press   5 Sets of 5 @ 2 minutes     Stimulus: · Strong shoulder position · Braced…

  Calf pumps Mountain climber complex Air squats with T-twists Shoulder activations (bands) Bear crawl (little & big) Lunge step – wall circles Turkish get-up (no weight) Junkyard dogs   Strength Development: DB Snatches/Box Jumps   10 Minute EMOM   ·  1st Min: DB Snatches ·  2nd Min: Box Jumps   Stimulus: ·     Building cycling…

  200m row/run/ride/erg Calf pumps and boot strappers Shoulder activations (bands) Air squats w. thoracic twists Bird dogs, mountain climbers Hip aeroplanes Squat rocks (goblet) Burgener warm-up   Heart Starter   3 Rounds 10 minutes   · 15/10 Calories OR 300 Meter Run · 3 Inchworms · 6 Air Squats · 1 Empty Bar complex…

7&3 Skill development and practice

    200 metre run Shoulder activation (band) Calf pumps Burgener warm up (bar) Backward lunge symmetry with a bar    Benchmark WOD   “Air Force”     For Time:   ·   20 Thrusters (RX 42½/30 kg) ·   20 Sumo Deadlift High-Pulls ·   20 Push Jerks ·   20 Overhead Squats ·   20 Front Squats ·  …

  2 minutes bike/row/erg Shoulder activations (dowel) Boot strappers Air squats with T twists Box Calf pumps Burgener warm up (bar)     Strength Development: Deadlifts   1 RM   20 minutes   Stimulus: · Building carefully to heavy · Engaged shoulders · Drive through legs   WOD   12 Minute EMOM   Complete each…