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  200m row/run/ride/erg Calf pumps Shoulder activations (bands) Push up complex Scorpions & Fire hydrants OH plated sit backs   Strength Development: Back Squats   6 Sets at 2 Minutes   5 – 4 – 3 – 2 – 1 – 1   Stimulus: · Building to 1RM next week · Depth in squat/leg drive…

7&3 Skill development and practice

    200 metre run Shoulder activation (band) Calf pumps Scap pull ups Hollow & arches (small/big) Lat pull backs Burgener warm up (bar)    WOD   “McDonald & Galagher”   PTE Galagher & LCPL McDonald Aust. Spec. Op. Task Group Died 30/08/2012 Afghanistan   2 rounds For Time:   ·   200-meter Run ·   16…

  2 minutes bike/row/erg Shoulder activations (dowel) Boot strappers Air squats with T twists Box Calf pumps   Strength Development: Pistols   6 Minute EMOM   2 Pistols/leg/minute   Stimulus: · Building depth · Focus on your progression   WOD   “For Wal”   20 Minute AMRAP   ·   10 Pistols (5 each leg) OR…

  Calf pumps Boot strappers windmills Burgener warm up Squat rocks (knee over toes) OH plated sit-backs     Heart Starter   4 Rounds 10 minutes   ·     100-meter Run ·     3 Inchworms ·     6 Walking Lunges ·     9 Air Squats   Warm-up barbell movements   Memorial WOD   “Claudia” Claudia Clayton (48) Died 30/05/2019…

  200m row/run/ride/erg Boot strappers/calf pumps Air squats with T-twists Shoulder activations (bands) Hollow & arches (small/big) Lat pull backs     Strength Development: Push Jerks   6 Sets at 2 Minutes   5 – 4 – 3 – 2 – 1 – 1   Stimulus: · Good shoulder position · Braced core · Strong…

  Dynamic: high knees / butt kicks / lunges & spiderman’s Calf pumps Mountain climber complex Air squats with T-twists Wall squats Box steps     Strength Development: Ring Rows/Barbell Rollouts   10 Minute EMOM   ·  1st Min: Ring Rows ·  2nd Min: Barbell Rollouts   Stimulus: ·       A rep scheme you can maintain…

  200m row/run/ride/erg Calf pumps Shoulder activations (bands) Push up complex Scorpions Fire hydrants Burgener warm up (bar)     Strength Development: Snatch Balance   6 Sets at 2 Minutes   5 – 4 – 3 – 2 – 1 – 1   Stimulus: · Technique focus · Fast dip under the bar · Strong…

     Skill development and practice    

    200 metre run Shoulder activation (band) Calf pumps Scap pull ups Hollow & arches (small/big) Lat pull backs Knee raises/Knees to elbow Toes to bar Burgener warm up (bar)     Partner WOD   “Hangul Day”   For time with a Partner:   CAP 60 minutes   ·   70 Goblet Squats (RX 24/16…