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  30s high knees / butt kicks 5x Mountain Climber Complex 5x air squats w. thoracic twists Shoulder activation (bands) Wall squats Wall holds Burgener Warm-up (barbell)   Strength Development: Barbell Thruster Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·  1 Squat Clean ·  1 Hang Squat Clean ·  1 Thruster  …

  Dynamic warm-up Shoulder activation :- windmill complex, dowel Burgener Warm-up Push up complex Calf pumps HS holds, pulses & lowers   Strength Development: Renegade Rows/Weighted Sit-ups   10 Minute EMOM   1st Min: Renegade Rows 2nd Min: Weighted Sit-ups Stimulus: · Braced core · Drive with arms/lats.   WOD   21 Minute CAP 5…

      Skill development and practice    

    200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Air squats Push up complex Warm-up all movements   Memorial Wod   “Smette”   U.S. Army National Guard Sgt. Keith L. Smette   Died 24/01/2004   Fallujah, Iraq   For Time (with a Partner):   4000/3000 Meter Row OR Erg   While…

  2 minutes bike/row/erg Calf pumps Banded shoulder activations Burgener Warm-up   Strength Development: Barbell Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·  1 Squat Snatch ·  1 Hang Squat Snatch ·  1 Overhead Squat   Stimulus: ·      Add weight each set   WOD   For Time   18 Minute CAP  …

  Mountain Climber Complex Shoulder activation (bands) Air squats & feet together squats Hollow & arches & scap p-up     Skill Development: Rope Climbs   10 minutes   Technique development   Stimulus: ·  Feet locking position ·  Strong pull with hands ·  Good descending technique   WOD   24 Minute AMRAP   ·     1…

  2 minutes bike/row/erg Shoulder Activation (dowel) HS holds, pulses and lowers With dumbbell :- ·       Good mornings ·       Snatch stages Calf pumps   Strength Development: Plank/Ring Rows or Iron Cross Progressions   10 Minute EMOM   1st Min: Plank 2nd Min: Ring Rows/Iron Cross Stimulus: · Braced core · Drive with arms/lats.   WOD…

  Mountain Climber Complex Shoulder activation (bands) Air squats and feet together squats Burgener Warm-up   Strength Development: Push Jerks   5 sets @ 2 minutes   10 – 8 – 6 – 4 – 2 Add weight from last time Stimulus: · Strong shoulder drive · Engaged Lats. – good setup · Fast drop…

  Dynamic warm-up Shoulder activation :- windmill complex Air squats/ hip activation Burgener Warm-up   General Movement Warm-up   10 Minutes   · Shoulder activation · Practice all movements · Squat activation   WOD   3 Rounds: Each Station 50 sec WORK/10 sec Transition   ·   Ski-Erg ·   Sit-ups/GHD’s ·   Push Press (RX 40/30 Kg)…

      Skill development and practice