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  200 meter run Burgener Warm-up     Movement Development:   · Shoulder activation · Hip activation · Thrusters · Toes-to-Bar OR Knee-raises   Partner WOD   30 Rounds For Time: You go – I go Round Each   38 minute CAP   ·   6 Calories ·   6 Thrusters (RX 35/25 Kg) ·   6 Toes-to-Bar…

Open Gym 7 & 4

    Dynamic warm-up Calf pumps & Air squats Shoulder activation O&Ts and GMs     Hero Wod   “Hamilton”   U.S. Army Specialist Adam Hamilton (22) 4th Squad. 4th Cav.   Died 28/05/2011 Haji Ruf Afghanistan   3 Rounds For Time:   ·  1000 Meter Row ·  50 Push-ups ·  1000 Meter Run · …

  Shoulder activation (bands) 3 Rnds: 5 burpees 5 push ups 5 air squats 5 mountain climbers     Skill Development: Handstand Walking 10 minutes   ·   Box progression ·   Wall progression ·   Assisted Practice   Stimulus: ·  Engaged core ·  Push through shoulders   WOD   6 Rounds For Time:   24 Minute CAP…

  Run/Row/Ride 200m Mountain Climber Complex Air squats with ankle rocks Shoulder activation (dowel) Burgener Warm-up Scap pull ups Hollow and arches   Strength Development: Front Squats   5 sets @ 2 minutes   3 Front Squats/Set Add weight each set   Stimulus: ·     Good rack position ·     Braced core ·     Strong drive out of…

  10 Junk yard dogs Inch worms Air squats   Fire hydrants Shoulder activation (dowel) Burgener Warm-up   Strength Development: Snatch Balance   5 sets @ 2 minutes   3 Snatch Balance/set Add weight each set   Stimulus: ·     Fast drop to bottom ·     Strong shoulder lockout ·     Braced core ·     Strong drive out of…

   200 meter run/row/ride Shoulder activation (bands) Push-up & Mountain climber complexes Hollows and arches Calf Pumps   Skill Development: Rope Climbs   10 minutes   Technique development   Stimulus: ·  Feet locking position ·  Strong pull with hands ·  Good descending technique   Partner WOD   5 Rounds For Time:   25 Minutes  …

  10 Junk yard dogs Inch worms Air squats   Fire hydrants Shoulder activation (dowel) Burgener Warm-up Cleans, push press & Jerks   Skill Development: Barbell Complex: ·     1 Hang Squat Clean ·     1 Squat Clean ·     1 Push Press ·     1 Split Jerk   10 Rounds @ 90 Seconds   Add weight each round…

***********  6am Open Gym session only as Gym closed for Level 1 Course ***********

***********  6am session only as Gym closed for Level 1 Course *********** SATURDAY Hero Wod   “Frontline”   3 Rounds For Time:   100 meter run 10 Back Squats (RX 61/42½ Kg) 200 meter run 10 Power Cleans 300 meter run 10 Deadlifts 400 meter run 10 Thrusters 500 meter run   Dedicated to the…