Dynamic   ring warm up   S/L RDL – technique   DB snatch/OH – technique       Movement Development   10 Minute EMOM   ·  1st min: Ring Dips/ Transitions ·  2nd min: Single Leg DB/KB Romanian Deadlifts   Focusing on: ·  Braced core ·  Good technique     WOD   8 Rounds…

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  2 minutes bike/row/erg   Shoulder & Glute activations   Burgener Warm-up Clean   Thurster – breathing   Jerks – technique   Strength Development   Thrusters from the Rack   5 – 4 – 3 – 2 – 1  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Strong hip/leg drive…

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  100m run, Calf pumps, penguin jumps, Scorpions, Birds dogs, boot strappers, broad jumps, m/c complex   box steps into jumps   Shoulder activations (rig) – scap/lat engagement     Gymnastics Development   10 Minute EMOM   ·  1st min: Strict Pull-ups ·  2nd min: Plank   Focusing on: ·  Consistent sets ·  Braced core…

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    200 metre run Scorpions, bird-dogs, calf pumps, mountain climber complex Banded Shoulder and Glute activations     Hero WOD   “Willy”   U.S. Marine Sgt. Wade D. Wilson (22) 1st Marine Exp Force   Died 11/05/2012 Helmand Province Afghanistan   3 Rounds for Time:   ·   800-meter Run ·   5 Front Squats (RX…

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  100m run Rig – active shoulders HS holds and pulses Wall walk -technique Ring row – technique     Movement Development   10 Minute EMOM   ·  1st min: Ring Rows ·  2nd min: Handstand Holds (Wall or free standing)   Focusing on: ·  Braced core ·  Active shoulders   Partner WOD   22…

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    400m Run, Calf pumps & Scorpions Shoulder activations (band), Burgener Warm-up with a focus on: ·  Snatch technique Chest activations for DB BP   Benchmark WOD   “Isobel”   30 Snatches (RX 61/42½ Kg)   12 Minute CAP   Benchmark Wod Times: ·    Beginner: 6-7 mins ·    Intermediate: 4-6 mins ·    Advanced: 3-4…

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  Dynamic Junkyard dog calf pumps, birddogs & windmills. rig warm up – aiming for scap/lat engagement box steps into jumps into jump overs       Movement Development   10 Minute EMOM   ·  1st min: Side Plank with T-Rotations ·  2nd min: 14/10 Calories   Focusing on: ·  Consistent pacing ·  Braced core…

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  2 minutes bike/row/erg calf pumps & penguin jumps Shoulder & Glute activations Banded shoulder, ankle, and hip mobility Rig warm-up – scap/lat and pullups Back Squat Warm-up Burgener Warm-up Clean   Strength Development   Back Squats   5 – 5 – 5 – 5 – 5 5 sets @ 3 minutes/set   Focus: · …

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  100m run, Calf pumps, Scorpions, Birds dogs and boot strappers. Shoulder activations (bands) and good mornings Air squats, A/S with twist and lift, Cossacks, C with ATW, Wall squats     Movement Warm-up   ·  Wall-balls ·  Dumbbell Snatches   Remember: ·  Good technique & progressions ·  Engaged core   WOD   Every 8…

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