Uncategorized

  2 minutes bike/row/erg 5 x Mountain Climber Compl. Shoulder activations (dowel) ·      O/T’s ·      Good mornings 5 x air squat with T-twists Calf pumps Burgener Warm up (barbell)     Strength Development: Back Squats   6 sets @ 2 minutes   5 – 4 – 3 – 2 – 1 – 1   Stimulus:…

  30s high knees / butt kicks Shoulder activation (dowel) Hollow & arches (small & big) Scap pull ups & lat pull backs Knee raises, K2elbows, T2B, Ring holds, lowers and dips Calf pumps       Strength Development: Strict Pull-ups/Ring Rows   10-minute EMOM   1st Min: Strict Pull-ups 2nd Min: Ring Dips  …

  200m row/run/ride/erg Up & back lunge walks and spidermans 5x Mountain Climber Compl. Air squats and squat rocks Banded shoulder activations DB snatch pulls (shrug), high elbows & snatches (light to heavy) HS holds and pulses and wall holds     Strength Development: Front Squats   6 sets @ 2 minutes   5 –…

  30s high knees / butt kicks Shoulder activation (bands) 5 x scorpions Scap pull ups & lat pull backs Calf pumps Burgener Warm-up (barbell)     Explain technique for GHDs   Strength Development: Barbell Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·      1 Squat Snatch ·      1 Hang Squat Snatch ·     …

  200m row/run/ride/erg Shoulder activations (dowel) 5 x air squats with T/twists Boot strappers Calf pumps Burgener Warm-up (dowel)     Skill Development: Movement Warmup   ·      Thrusters – breath at top ·      Burpees over-the-Bar ·      Calorie technique   Stimulus: ·   Build to a working weight ·   Strategy for the barbell work   Partner WOD…

7&3 Skill development and practice

    200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Burgener Warm-up Calf pumps 5x wall facing squats Wall ball warm up (light to heavy)   Memorial WOD   “Tarentino”   US. Police Officer Ronald Tarentino   Killed 22/05/2016   For Time with a Partner:   45 Minute CAP   ·   2000…

  2 minutes bike/row/erg 5 x Mountain Climber Compl. Shoulder activations (dowel) ·      O/T’s ·      Good mornings 5 x air squat with T-twists 5 x scorpions HS holds and pulses and wall holds Calf pumps Squat jumps     Skill Development Ring Muscle-Ups   Technique Development 10 minutes   · Hips to ring · Transition…

  30s high knees / butt kicks 5x Mountain Climber Compl. Air squats and squat rocks Shoulder activation (dowel) Boot strappers Hollow & arches (small & big) Scap pull ups & lat pull backs Knee raises, K2elbows, T2B Burgener Warm-up(bar)   Strength Development: Deadlifts   6 sets @ 2 minutes   5 – 4 –…

  200m row/run/ride/erg Up & back lunge walks and spidermans 5x Mountain Climber Compl. Air squats and squat rocks Banded shoulder activations DB snatch pulls (shrug), high elbows & snatches (light to heavy)   Skill Development Rope Climbs   Technique Development 10 minutes   · Feet positioning/locking · Arm pull ascending and descending    …