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  30s high knees / butt kicks Calf pumps & Boot strappers Shoulder activations (rig/rings) ·     Scap pull ups ·     Lat pull backs ·     Hollow and Arches ·     knee raises, ·     knees to elbows ·     toes to bar/rings Handstand holds, pulses, lowers and kips (wall or box) Box steps/jumps   Skill Development: Movement Warm-up  …

  200m row/run/ride/erg Up and back ·     Lunges ·     Spidermans ·     inchworms Air squats and squat rocks Push up & mountain climber complexes Shoulder activations (bands) Boot strappers & calf pumps Scorpions     Strength Development: Weighted Good Mornings/Pendlay Rows   10 Minute EMOM   ·  1st Min: Weighted GM’s ·  2nd Min: Pendlay Rows…

  Dynamic: high knees / butt kicks / lunges & spiderman’s Push up & mountain climber complexes Air squats with T twists and squat/ankle rocks Calf pumps Hollow & arches (small/big) Scap pull ups & lat pull backs Burgener warm up (dowel)     Strength Development: Front/Back Squats   10 Minute EMOM   ·  1st…

MONDAY 200m row/run/ride/erg Boot strappers Calf pumps Scorpions Shoulder activations (bands) Air squats with T twists and squat/ankle rocks Wall squats Hollow and arches     Strength Development: Ring Rows/Plank   10 Minute EMOM   ·  1st Min: Ring Rows ·  2nd Min: Plank       Stimulus: · A rep scheme you can maintain…

      Skill development and practice    

    200 metre run Calf pumps Shoulder activation (dowel) Mountain climber complex Calf pumps Box steps into jumps         Memorial WOD Starlight Foundation   “SLDN”   Dedicated to Shane Nottage (29)   Born 26/08/1983 Died 25/08/2013   Celebrating a brave life   For Time:   15 Minute CAP   ·   29…

  2 minutes bike/row/erg Air squats with Thoracic twists Shoulder activations (rig) ·       Scap pull ups ·       Lat pull backs ·       Hollow and Arches ·       knee raises, ·       knees to elbows ·       toes to bar   Strength Development: Gymnastics Complex   10-minute EMOM 1 Complex Complex: · 2 Knee Raises · 3 Knees-to-Elbows · 4…

  30s high knees / butt kicks Shoulder activation (dowel) Air squats and holds Calf pumps Push up complex Burgener warm up (barbell)       Strength Development: Clean Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·     1 Squat Clean ·     1 Hang Squat Clean ·     1 Front Squat   Stimulus: ·  …

  200m row/run/ride/erg Up and back ·       Lunges ·       Spidermans ·       inchworms Air squats and squat rocks Shoulder activations (bands) Boot strappers Scorpions Calf pumps     Strength Development: Bench Press   6 sets @ 2 minutes   10 – 8 – 6 – 4 – 2 – 1   Stimulus: ·   Add weight each…

  Dynamic: high knees / butt kicks / lunges & spiderman’s Shoulder activation (bands) Calf pumps Push up & mountain climber complexes Hollow & arches (small & big) Scap pull ups & lat pull backs     Strength Development: Deadlifts   6 sets @ 2 minutes   5 – 4 – 3 – 2 –…