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  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    …

  30s high knees / butt kicks Shoulder activation (bands) 5 x scorpions 10 x air squats with squat holds Scap pull ups & lat pull backs Calf pumps Handstand holds, pulses and lowers   Strength Development: Ring Rows/Shoot-throughs   10 minute EMOM   1st Min: Ring Rows 2nd Min: Shoot-Throughs   Stimulus: ·   Engaged…

  Dynamic warm-up 5 x windmills 5x wall facing squats 5 x air squats with T/twists Hollow & arches (small & big) Calf pumps Burgener Warm-up (dowel) Box steps   Strength Development: Jerks off the Rack   6 sets @ 2 minutes   5 – 4 – 3 – 2 – 1 – 1  …

      Skill development and practice 7&3    

200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Burgener Warm-up Calf pumps Warm-up all movements   Memorial WOD   “All Remembered 9/11”     For Time with a Partner:   ·   749 Meter Row/Erg/Run ·   100 Deadlifts (RX 61/42½ Kg) ·   749 Meter Row/Erg/Run ·   100 Power Cleans (RX 42½ /30 Kg)…

  2 minutes bike/row/erg 5 x Mountain Climber Complex 5 x air squat with T-twists 5 x scorpions Calf pumps Squat jumps DB snatch pulls (shrug)       Strength Development: Max Height Box Jump   15 minutes   Find maximum height Box Jump Stimulus: ·   Add height each set ·   Drive through legs ·  …

  30s high knees / butt kicks 5x Mountain Climber Compl. Air squats and squat rocks 5 x wall facing squats Shoulder activation (dowel) Push up complex Boot strappers Hollow & arches (small & big) Scap pull ups & lat pull backs     Strength Development: Back Squats   6 sets @ 2 minutes  …

WEDNESDAY     Heart Starter   3 Rounds   · 100 meter run · 5 Banded Shoulder Press each arm · 5 Banded Good Mornings · 20 Calf Pumps · 5 KB deadlift · 10 Russian KB Swings (Round 3 = normal swings)   WOD   Flight Simulator with a Bell   25 Minute CAP…

  30s high knees / butt kicks Shoulder activation (bands) 5 x scorpions 5 x air squats with T/twists Hollow & arches Scap pull ups & lat pull backs Knee raises Burgener Warm-up (dowel)       Strength Development: Overhead Squats   6 sets @ 2 minutes   5 – 4 – 3 – 2…

  7&3   Skill development and practice