Posts by admin-1

  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs,   penguin jumps burgener warm up   Movement Warm-up   ·  Clean & jerks ·  Sit-ups ·  Push-ups   Remember: ·  Good back and feet position for barbell cycling ·  Full hip extension before your arms bend     WOD  …

  200m row/run/ride/erg, calf pumps,   Shoulder & Glute activations (band), Air squats w. twist, Cossack squats w ATW Wall facing squats   Movement Warm-up   ·  800-meter Run Or 40/30 Calories ·  Shoulder mobility ·  Hip & ankle mobility ·  Squat depth   Remember: ·  Hip drive ·  Engaged lats and shoulders   Strength…

  Dynamic,   Shoulder activations (dowel)   Banded glute activations       Movement Warm-up   ·  Kettlebell swings ·  Chest-to-Bar Pull-ups   Remember: ·  Hip drive (not hip hinge) ·  Engaged lats and shoulders     WOD   36 Minute E2MOM   You Go/I Go   ·   10 Heavy Kettlebell Swings ·   6 Chest-to-Bar…

  Dynamic, calf pumps,   scap pull ups, lat pull backs, hollows, and arches,   active handstand hold Burgener warm up   Movement Development   6 Minute EMOM   ·  1st min: Side Plank & T-rotations ·  2nd min: 5 dowel OH Squats & 1 Handstand hold   Focusing on:   ·    HS Active shoulders…

  Jogging on spot, high knees and butt kicks. Scorpions and Birds dogs Calf pumps Shoulder activations (bands on rig)       Heart Starter/Warm-up 6-minute AMRAP   ·  100-meter Run OR 8/6 Calories ·  Lunges steps with thoracic twists (left/right) for length of box ·  5 scapular pulls ·  5 hollows & arches  …

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, mountain climber complex   Burgener warm up   Air squats w. twist, Cossack squats w ATW Wall facing squats     Memorial WOD   “Braswell”   Christine Braswell (40)   Delray Beach PD   Died 08/04/2017     40 Minute AMRAP   ·   12 Burpees ·  …

  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs,   penguin jumps   burgener warm up         Movement Warm-up   ·  Power Snatches ·  Sit-ups ·  Double-unders   Remember: ·  Good back and feet position for barbell cycling ·  Full hip extension before your arms bend  …

  200m row/run/ride/erg, calf pumps,   Shoulder & Glute activations (band),   Air squats w. twist, Cossack squats w ATW Wall facing squats     Strength Development Push Jerks   5 sets of 5   @ 3 minutes/set   Focusing on:   ·    Explosive dip & drive ·    Fast under the bar ·    Strong re-set…

  Dynamic,   Shoulder activations (dowel) Burgener warm up   Ring holds, dips, kips     Movement Warm-up   ·  Power Cleans ·  Ring dips   Remember: ·  Good back and feet position for barbell cycling     Benchmark WOD   “Elizabeth”   21 – 15 – 9   ·   Power Cleans (RX 61/42½ Kg)…