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  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…

  Dynamic: high knees / butt kicks / lunges & spiderman’s Calf pumps Mountain climber complex Air squats with T-twists Scap pull ups & lat pull backs Hollow & arches (small/big) Knee raises Burgener warm up (bar)     Strength Development: Overhead Squats   6 Sets at 2 Minutes   5 – 4 – 3…

  200m row/run/ride/erg Calf pumps Shoulder activations (bands) Push up complex Scorpions Fire hydrants     Strength Development: Bench Press   6 Sets at 2 Minutes   10 – 8 – 6 – 4 – 2  – 1   Stimulus: · Technique focus · Good shoulder/back position · Full range of motion     WOD…

     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   “White”   U.S. Army 1st Lt. Ashley White (24)   Died 22/10/2011…

  2 minutes bike/row/erg Shoulder activations (bands) Boot strappers calf pumps (& knee/toe) Goblet squat rocks Air squats with T twists Box pistol rises (x15 each leg) Kettlebell high pulls Russian kettlebell swings Shoulder activations (rings) Handstand holds & pulses   Strength/Skill Development: Pistols   10 Minute EMOM 3 Pistols/leg/minute     Stimulus: · Progression…

  30s high knees / butt kicks Calf pumps & Boot strappers Mountain climber complex Air squats with T twists Squats holds and rocks Push up & mountain climber complexes Burgener warm up (bar)         Strength Development: Barbell Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·     Squat Clean ·    …

  200m row/run/ride/erg Up and back – Lunges; Spiderman’s; Inchworms Boot strappers & calf pumps Air squats Shoulder activations (bands) Box steps/jumps Hollow & arches (small/big)   Heart Starter   3 Rounds   ·    100 Meter run ·    6 Single leg DB Deadlifts ·    5 Box Step-overs ·    10 Air Squats   Build to the…

  Dynamic: high knees / butt kicks / lunges & spiderman’s Scap pull ups Hollow & arches (small/big) Lat pull backs Calf pumps Mountain climber complex Scorpion twists T – Push up Ring holds, lowers, kips   Strength Development: Ring Dips/barbell Rollouts   10 Minute EMOM   ·  1st Min: Ring Dips ·  2nd Min:…

  200m row/run/ride/erg Boot strappers, Calf pumps Shoulder activations (dowel) Air squats with T twists and rocks Wall squats Ankle mobility: knees to wall/over toes (hold 3-5s/pulse, press heel down) Burgener warm up (dowel) Zombie squats (bar)   Strength Development: Front Squats   6 Sets at 2 Minutes   5 – 4 – 3 –…