Uncategorized

  2 minutes bike/row/erg Shoulder activations (dowel) Boot strappers Air squats with T twists Box Squat rocks (knee over toes) OH plated sit-backs Box steps Calf pumps   Strength Development: Push Press   6 Sets at 2 Minutes   5 – 4 – 3 – 2 – 1 – 1   Stimulus: · Good shoulder…

  Calf pumps Boot strappers windmills   Burgener warm up     Heart Starter   3 Rounds   ·    200 meter Run ·    10 Walking Lunges ·    3 Inchworms ·    5 Hollows and Arches    WOD   3D Remembrance Day   18 Minute AMRAP   ·   11 Hang Power Snatches (RX 35/25 Kg) ·   11…

  200m row/run/ride/erg Boot strappers calf pumps Air squats with T-twists Shoulder activations (bands) Hollow & arches (small/big) Lat pull backs Knee raises/Knees to elbow Toes to bar   Strength Development: Deadlift   6 Sets at 2 Minutes   5 – 4 – 3 – 2 – 1 – 1   Stimulus: · Technique focus…

  Dynamic: high knees / butt kicks / lunges & spiderman’s Calf pumps Mountain climber complex Air squats with T-twists Wall squats Burgener warm up (bar)     Strength Development: Snatch Barbell Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·     Squat Snatch ·     Hang Squat Snatch ·     Overhead Squat   Stimulus: ·  …

  200m row/run/ride/erg Calf pumps Shoulder activations (bands) Push up complex Scorpions Fire hydrants     Strength Development: Strict Pull-ups/Plank   10 Minute EMOM   ·  1st Min: Strict pull-ups ·  2nd Min: Plank   Stimulus: · A rep scheme you can maintain across all sets · Engaged core & lats   WOD   20…

7&3 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 Rope – ground to standing Rope pull ups and holds   Hero WOD   “Collin”   US Navy Warfare Operator Chief Collin Trent Thomas (33)   Died 18/08/2010…

  2 minutes bike/row/erg Shoulder activations (dowel) Boot strappers Air squats with T twists Box Squat rocks (knee over toes) OH plated sit-backs Burgener warm up (bar)     Strength Development: Back Squats   6 Sets at 2 Minutes   5 – 4 – 3 – 2 – 1 – 1   Stimulus: · Technique…

  30s high knees / butt kicks Calf pumps Boot strappers Mountain climber complex Air squats with T twists Squats holds and rocks HS holds, pulses, lowers       Heart Starter   3 Rounds   ·    10/8 Calories ·    15 Sec Handstand Hold ·    5 Slam-ball Goblet Squats    Partner WOD   25-minute AMRAP…

  200m row/run/ride/erg Up and back – Lunges; Spiderman’s; Inchworms Boot strappers calf pumps Air squats with T-twists Shoulder activations (bands)   Warm up the Dumb-bell Complex 1 Goddess Maker (RX 2 @ 15/10 Kg)   ·    1 DB Push-up ·    1 Right arm plank row ·    1 Left arm plank row ·    1 DB…