Uncategorized

  Calf pumps Boot strappers Windmills Wall facing squats Burgener warm up Squat rocks (knee over toes)     Skill Development Ring Muscle-ups   10 minutes   Progression development: ·     Hollow & arch ·     Hips to rings ·     Transitions through rings ·     practice   WOD   10 Rounds For Time:   25 Minute CAP  …

200m row/run/ride/erg Boot strappers/calf pumps Air squats with T-twists Shoulder activations (bands) Hollow & arches (small/big) Lat pull backs Calf Pumps   Strength Development: Push Jerk   1 RM   20 minutes   Stimulus: · Strong shoulder position · Braced core · Strong leg drive   WOD   7 Rounds For Time:   16 Minute…

  Dynamic: high knees / butt kicks / lunges & spiderman’s Calf pumps Mountain climber complex Air squats with T-twists Shoulder activations (bands) HS holds, pulses, lowers   Strength Development: Shoot throughs/Plank   10 Minute EMOM   ·  1st Min: Shoot throughs ·  2nd Min: Plank   Stimulus: ·     Building core strength ·     Active shoulders…

  200m row/run/ride/erg Calf pumps Shoulder activations (bands) Ankle Activation Scorpions & Fire hydrants Plated sit backs   Strength Development: Back Squat   1 RM   20 minutes   Stimulus: · Depth in squat/leg drive · Braced core · Build carefully to heavy   WOD   0:00 – 6:00 minutes   5 Rounds of:  …

7&3 Skill development and practice

    200 metre run Shoulder activation (band) Calf pumps Burgener warm up (bar) Wall squats Box steps    Hero WOD   “Wood”   Sgt. Brett Wood MG (32)   2nd Commando Reg. Aust. Army   Died 23/05/2011 Helmand Province Afghanistan   5 rounds For Time:   ·   400-meter Run ·   10 Burpee Box Jumps…

  2 minutes bike/row/erg Shoulder activations (dowel) Boot strappers Air squats with T twists Box Calf pumps Burgener warm up (bar) Backward lunge symmetry with a bar   Strength Development: Deadlifts   6 Sets at 2 Minutes   5 – 4 – 3 – 2 – 1 – 1   Stimulus: · Building to 1RM…

  Calf pumps Boot strappers Windmills Wall facing squats Burgener warm up Squat rocks (knee over toes) Overhead plated sit-backs   Movement Warm-up   10 minutes   ·     Pull-ups ·     Push-ups ·     Kettle-bell swings ·     Thrusters ·     Overhead Squats ·     Box Jumps ·     Wallballs   “Thanksgiving with the Girls” For Time: 35 Minute CAP  …

  200m row/run/ride/erg Boot strappers/calf pumps Air squats with T-twists Shoulder activations (bands) Hollow & arches (small/big) Lat pull backs Burgener warm up (snatch) HS holds, pulses, lowers     Strength Development: Overhead Squats   6 Sets at 2 Minutes   5 – 4 – 3 – 2 – 1 – 1   Stimulus: ·…

  Dynamic: high knees / butt kicks / lunges & spiderman’s Calf pumps Mountain climber complex Air squats with T-twists     Strength Development: Strict Pull-ups/Box Jumps   10 Minute EMOM   ·  1st Min: Strict Pull-ups ·  2nd Min: Box Jumps   Stimulus: ·     Building work capacity ·     Building set volume   WOD  …