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  2 minutes bike/row/erg Calf pumps Windmill complex     Heart Starter   3 Rounds   · 100 meter run · Banded once around the square · 5 banded Air Squats · 5 Banded Shoulder Press each arm · 5 KB deadlifts   WOD   10 Minute EMOM   ·   7 Kettlebell Swings   Rest…

  30s high knees / butt kicks Shoulder activation (bands) Windmill complex Calf pumps Hollow & arches Scap pull ups & lat pull backs Knee raises and Toes to bar progressions and kipping     Strength Development: Strict HSPU   5 sets @ 2 minutes   Maintain across all sets Stimulus: · Strong active shoulders…

  Dynamic warm-up Hip activations including: 5x Mountain Climber Compl. 5x air and Cossack squats 5x squat rocks (wide/normal), Burgener Warm-up (dowel) Calf pumps   Strength Development: Barbell Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·  1 Squat Clean ·  1 Hang Squat Clean ·  2 Front Squats Stimulus: Add weight each…

  Skill development and practice   7&3

    200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Burgener Warm-up Push up complex Warm-up all movements   Memorial Partner WOD   “Speedy”   Paulo Gonclaves Died 12/01/2020   AMRAP (with a Partner): 40 minutes   Every Two Minutes perform:   ·   8 Wall-balls (RX 9/6 Kg) ·   8 Deadlift (RX…

  2 minutes bike/row/erg Calf pumps Shoulder activation (band) Hollow & arches Scap pull ups & lat pull backs Knee raises and Toes to bar progressions and kipping     Skill Development: Rope Climbs   10 minutes   Technique development   Stimulus: ·  Feet locking position ·  Strong pull with hands · Good descending technique…

  30s high knees / butt kicks 5x Mountain Climber Compl. Air squats and squat rocks Shoulder activation (dowel) Windmill complex Hollow & arches Scap pull ups & lat pull backs     Strength Development: KB/DB Alternating Seated Z-Presses   5 sets @ 2 minutes    12/set (6 each arm) Stimulus: · Sit up tall…

  2 minutes bike/row/erg Shoulder Activation (bands) Hollow and arches Squat activation 5x air squats w. thoracic twist Burgener Warm-up (barbell) Calf pumps     Strength Development: Deadlifts   6 sets @ 2 minutes    5 – 4 – 3 – 2 – 1 – 1  Building to Heavy Stimulus: · Strong active core ·…

30s high knees / butt kicks Shoulder activation (bands) Calf pumps 5x air squats w. thoracic twists and windmill complex Cossack squats Burgener Warm-up (dowel)     Strength Development: Barbell Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·      1 Squat Snatch ·      1 Hang Squat Snatch ·      1 Overhead Squat   Stimulus:…

Dynamic warm-up Shoulder activation 5x Mountain Climber Compl. 5x air squats w. thoracic twists and windmill complex, Hollow & arches Scap pull ups & lat pull backs HS holds, pulses etc   Strength Development: Back Squats   6 sets @ 2 minutes    5 – 4 – 3 – 2 – 1 – 1  Building…