Posts by admin-1

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Wall and Cossack squats Zombie squats Penguin jumps     Strength Development Front Squats   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Try to: ·    Good rack position ·   …

  200m row/run/ride/erg Calf pumps, Mountain climbers, Air squats w. thoracic twists. shoulder activations (band) Scap pull ups, Hollow and arches into lat pull backs Squat jumps Burgener warm up     Strength Development Power Snatches   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Try to: · Strong legs/pulls…

    Dynamic (high knees, butt kicks, lunges, grapevines, open the gate) Calf pumps, boot strappers, Air squats with twists & rocks Emu and Duck walks, Shoulder activations (band)     Movement warm-up/ Mobility   ·    Shoulder mobility ·    Burgener warm-up ·    Hip mobility · Ankle mobility · Rolling/stretching   WOD   30 Minute CAP…

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Mountain climber compl. Air squats with T-twists Penguin jumps Individual movement warm up.   Hero WOD   “Snipes”   Delray Beach Police Officer & SWAT Team member Christine Braswell   Died 08/04/2017   40 Minute AMRAP  …

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, banded monster walks Fractional plate w-up: bird dogs, dead bugs, planche press – remember engaged lats, scap back and down   10 Minute EMOM Ring Rows/Plank   ·      1st Min: Ring Rows ·      2nd Min: Plank   Looking for:…

  Dynamic (lunges and spidermans), Calf pumps, Shoulder activations (dowel) Floor – hollow rocks and superman arches, into Rig – Scap pull ups, Hollow and arches into lat pull backs   Burgener & OH warmup     Movement warm-up/ Mobility   ·    Shoulder mobility – gymnastics movements ·    Burgener warm-up – weightlifting movements ·    Hip…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Air, SPLIT squats, Wall and Cossack squats Squat rocks with a plate Burgener warm up     Movement warm-up/ Mobility   ·    Shoulder mobility ·    Burgener warm-up ·    Hip mobility ·     Ankle mobility   WOD…

  200m row/run/ride/erg Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs. Air squats w. thoracic twists & ankle rocks & Cossacks .   Movement warm-up/ Mobility   ·    Shoulder mobility ·    Burgener warm-up ·    Hip mobility ·    Dead-ball ground-to-shoulder ·    Sandbag cleans   WOD   25 Minute CAP   27-24-21-18-15-12-9-6-3   ·  Pullups…

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, Air squats with twists & rocks Shoulder activations (band)     Strength Development   Deadlifts   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Try to: · Screw your feet · Elbows forward   WOD   18 Minute…