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  National PJ Day 2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, box steps into box jumps, Shoulder activations (dowel) Burgener warm up (bar) with Bradford Press     Strength Development Strict Press   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Aiming…

  Dynamic (lunges and spidermans), Calf pumps, Air & Cossack & squat jumps Shoulder activations (band on rig) Scap pull ups & lat pull backs into straight leg raises & T2B HS holds, pulses, lowers, kips   Deadlift tech. with holds   Strength Development Deadlifts   5 – 4 – 3 – 2 – 1…

  Jogging on the spot and butt kicks, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists, mountain climber complex, Penguin jumps, Shoulder activation and Burgener warmup (dowel), KB deadlift into KB hip-pops and A/T Worlds   Skill Development Kettlebells   10 Minutes   ·  Swing technique ·  Snatch ·  Single…

200m row/run/ride/erg Calf pumps & boot strappers bird dogs, mount. climbers, Air squats w. thoracic twists Windmills and wrist rolls Burgener warm up F/rack lateral lunge steps 1 min “bring sally” in Zombie Front Squat position     Strength Development Pausing Front Squats   5 Sets of 4 (2 sec pause) @ 3 minutes/set  …

  Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks, Shoulder activations (band), Mountain climber & push up complexes Wallwalk – pike, step, hold … Pistol – feet together squats, heel dips and leg sweeps     Gymnastics 10 Min EMOM Drills   ·     1st Min: Barbell Rollouts…

  Practice Sessions    

  Brett Forte Challenge   No regular sessions. Join in a 7am if you still want to move, we’ll be doing some of the wods for fun.   Doors open at 1100, brief at 1130, first heat 1200.

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, Shoulder activations (dowel)   Burgener warm up DB snatch technique – mid air change overs (light DB)     Heart starter/Warm-up   4 Rounds   ·     3 Inchworms ·     2 Mountain -climber complexes ·     15 second Rig hang ·    …

  Dynamic (lunges and spidermans), Calf pumps, Air & Cossack squats, Mountain Climber complex Shoulder activations (band) Scap pull ups & lat pull backs into pull up progressions Burgener warm up then OH squats with dowel   Strength Development Pausing Overhead Squats   5 – 4 – 3 – 2 – 1 @ 2 minutes/set…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air and jumping squats mountain climber complex Shoulder and Hip act. (bands) Ring holds, slow lowers, dips & kips     Gymnastics 8 Min EMOM Drills   ·     1st Min: Ring transitions ·     2nd Min: Dumbbell Alt. Shoulder…