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  200m row/run/ride/erg   Junk Yard dog   Rig or Rings – Scap pull ups & lat pull backs, hollow & arches, T2rings, Ring holds and lowers     Strength Development Back Squats   4 – 4 – 4 – 4 – 4 @ 2 minutes/set   Aiming for: · Engaged lats/shoulders · Strong braced…

  Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks, calf pumps, Shoulder and hip activations Penguin jumps Barbell – back racked backward lateral lunge steps and Bradford press Burgener warm up (dowel)   Skill Development Movement Warm-up   ·  Power Cleans ·  Burpees over the Bar  …

    Practice Sessions    

    200 metre run Dynamic warmup Scorpions, bird-dogs Scap pull ups & lat pull backs, knee raises to elbows to T2bar, HS holds, pulses and lowers Burgener warm up (dowel)     Hero WOD   “Legion 8”   Commemorating 8 men from B Company, 1st Cavalry Division   KIA 08/06/2007 Iraq   8 Rounds…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, Scap pull ups & lat pull backs, hollow & arches,   Wall ball warm up   Strength Development Dumbbell Strict Press   5 sets of 5 @ 2 minutes/set   Think about: · Engaged lats/ braced core · Good…

Dynamic warm up,   calf pumps, penguin jumps   Shoulder activations (band on rig)   Burgener warm up (dowel)     Skill Development Movement Warm-up   ·  Double-unders ·  Power Snatches   Remember: · High jumps/balls of feet · Strong pulls, bar speed · Good set up everytime!   Comptrain WOD   “Cross Breeze”  …

3 min Tabata of: ·  Sprint on cardio machine 3 Min Tabata of: ·  Jog the length of the box with ·  2 burpees at one end ·  3 air squats at the other   Skill Development Movement Warm-up   ·  Deadlift ·  Back Squats ·  Strict Press   Remember: · Squat technique -breath and…

  200m row/run/ride/erg   Junk Yard dog   Rig or Rings – Scap pull ups & lat pull backs, hollow & arches, T2rings, Ring holds and lowers HS holds, pulses, lowers, kips     Gymnastics 10 Min EMOM Drills   ·     1st Min: Ring Transitions ·     2nd Min: Plank   Looking for: ·     Maintain active…

  Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks, calf pumps, Shoulder and hip activations Penguin jumps Barbell – back racked backward lateral lunge steps and Bradford press     Strength Development Push Press   5 – 4 – 3 – 2 – 1 @ 2 minutes/set…

    Practice Sessions