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    200 metre run Dynamic warmup Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists Scap pull ups & lat pull backs Individual movement warm up.   Hero WOD   “Riley”   U.S Army Sgt. 1st Class Riley G Stephens (39) 1st Batt 3rd Spec. Forces   Died 28/09/2012 Wardak,…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, Shoulder activations (dowel) Box step-ups     Mobility Development Movement Warm-up   Movements: · Pullups, C2B · Box Jumps · Machine techniques     WOD   “Conditioning for Forte”   36 Minute E2MOM You Go/I Go   ·  5…

  Dynamic (lunges and spidermans), Calf pumps, Air squats with thoracic twists and scorpions Banded monster walks Cossack squats and squat jumps Shoulder activations (dowel) Burgener warm up   Strength Development Push Press   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Aiming for: · Engaged lats/shoulders · Braced core…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Air and Cossack squats Shoulder activation (bands)   Gymnastics 10 Min EMOM Drills   ·      1st Min: Seated Straight leg raises ·      2nd Min: Banded Straight arm raises   Looking for: ·     Active shoulders ·…

  200m row/run/ride/erg Calf pumps, Mountain climbers, bird dogs Air squats w. thoracic twists. shoulder activations (dowel) Scap pull ups & lat pull backs into straight leg raises and toes to bar Burgener warmup (barbell)     Strength Development Pausing Front Squats   5 Sets of 5 (2 sec pause) @ 2 minutes/set 50% 1RM…

  Dynamic (high knees, butt kicks, grapevines) Scorpions & bird dogs Air squats with twists & rocks Shoulder activations (band) Scap pull ups & lat pull backs Into pull ups – C2B     Gymnastics 10 Min EMOM Drills   ·      1st Min: Strict Pullups ·      2nd Min: Plank   Looking for: ·     Active shoulders…

     Practice Sessions    

    200 metre run Dynamic warmup Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists Scap pull ups & lat pull backs Individual movement warm up.   benchmark WOD   “Marguerita”   50 Rounds for Time:   ·    1 Burpee ·    1 Push-up ·    1 Star Jump ·    1 Sit-up…

  Dynamic (lunges and spidermans), Calf pumps, Air squats with thoracic twists and scorpions Banded monster walks Cossack squats and squat jumps Shoulder activations (dowel) Burgener warm up with DB   Strength Development Strict Press   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Aiming for: · Engaged lats/shoulders ·…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Air and Cossack squats Shoulder activation (bands)   Gymnastics 10 Min EMOM Drills   ·      1st Min: Ring Inclined Flies ·      2nd Min: Bar Pullovers & Bar Dips   Looking for: ·     Active shoulders ·…