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      Skill development and practice    

    200 metre run Shoulder activation (bands) ·     O/T’s ·     Good mornings Burgener Warm-up Push up complex Warm-up all movements   WOD   “Filthy Fifty”   For Time:   ·   50 Box Jumps (RX 24’/20”) ·   50 Jumping Pull-ups ·   50 Kettle-bell Swings (RX 16/12 Kg) ·   50 Walking Lunge Steps ·   50 Knees-to-Elbows…

  2 minutes bike/row/erg Calf pumps Banded shoulder activations Shoulder activation (dowel) Burgener Warm-up (barbell)   Strength Development: Strict Press   5 sets @ 2 minutes   3 each set Add weight from last time Stimulus: · Strong active shoulders · Engaged Lats. – good setup · Strong drive off shoulders   WOD   “Elizabeth”…

  30s high knees / butt kicks 5x Mountain Climber Compl. Shoulder activation (dowel) Hollow & arches Scap pull ups & lat pull backs     Skill Development: Handstand Walking 10 minutes   ·   Box progression ·   Wall progression ·   Assisted Practice   Stimulus: ·  Engaged core Push through shoulders     WOD   3…

  2 minutes bike/row/erg Shoulder Activation (bands) Hollow and arches 5x air squats w. thoracic twist Scap pull ups & lat pull backs Calf pumps Burgener Warm-up (barbell)   Heart Starter   3 Rounds   · 8/10 Calories · 3 inchworms · 10 OH Squats with Dowel · 20 Calf Pumps   WOD   “Nancy”…

  30s high knees / butt kicks 5x Mountain Climber Complex 5x air squats w. thoracic twists Shoulder activation (bands)     Strength Development: Deadlifts   5 sets @ 2 minutes   3 each set Add weight from last time Stimulus: · Strong active core · Engaged Lats. – good setup · Strong drive with…

  Dynamic warm-up Shoulder activation :- windmill complex, dowel Burgener Warm-up Calf pumps Hollow & arches     Heart Starter   3 Rounds   · 100 Meter run · 5 Hollows & Arches · 5 Banded OH Squats · 5 Boot strappers     WOD   “Fran”   CAP 12 Minutes   21 – 15…

7&3 Skill development and practice

    200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Burgener Warm-up Push up complex Warm-up all movements   WOD   “Eva”   5 Rounds For Time:   ·   800 meter Run ·   30 Kettlebell Swings (RX 32/24 Kg) ·   30 Pull-ups   Some Times: ·      Beginners: 59-66 min. ·      Intermediate: 44-54…

  2 minutes bike/row/erg Calf pumps Banded shoulder activations Shoulder activation (dowel)     Strength Development: Push Jerks off the Rack   5 sets @ 2 minutes   3 each set Add weight from last time Stimulus: · Strong active shoulders · Engaged Lats. – good setup · Strong drive off shoulders · Fast under…