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  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, shoulder activations (dowel) squat jumps (to encourage /reinforce open hips in snatch)     Movement warm-up/ Mobility   ·    Shoulder mobility ·    Burgener warm-up ·    Hip mobility ·    Pull-ups/push-ups ·    Snatches     WOD   36 Minute E2MOM You…

  Dynamic (lunges and spidermans), Calf pumps, Air squats with thoracic twists and scorpions Banded monster walks Cossack squats Shoulder activations (dowel) Burgener warm up Think technique: Empty bar – deadlift: 5 x through with a hold at each position   Strength Development Deadlifts   5 – 4 – 3 – 2 – 1 @…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Banded Monster walks & good mornings Air and Cossack squats HS holds and pulses into lowers     HSPU/Box Jumps 10 Min EMOM Drills   ·     1st Min: Alt DB Shoulder Presses ·     2nd Min:…

  200m row/run/ride/erg Calf pumps, Mountain climbers, Air squats w. thoracic twists. shoulder activations (dowel) Burgener warm up   Think technique: Empty bar – back racked: 10 x back squat Add a small amount weight 8 x back squat   Strength Development 1 RM Back Squat   25 minutes Ensure: · Braced core – breathing…

  Dynamic (high knees, butt kicks, grapevines) Scorpions & bird dogs Air squats with twists & rocks Calf pumps, penguin jumps Shoulder activations (band) Fractional plate shoulder warm-up and push up complex Scap pull ups & lat pull backs into straight leg raises and toes to bar   10 Minute EMOM Ring Rows/Rollouts   ·    …

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Air squats Burgener warm up   Individual movement warm up.   Hero WOD   “Cirillo”   Cpl. Nathan Cirillo   Died 22/10/2014   24 Minute AMRAP   ·     10 Hang Power Cleans (RX 42½/30 Kg) ·     20…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, shoulder activations (band) Burgener warmup – bar   Strength Development Push jerks   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Try to: ·   Strong drive off shoulders ·   Fast under bar ·   Strong…

  Dynamic (lunges and spidermans), Calf pumps, Shoulder activations (dowel) High rings – hollow and arches, hips to rings Low rings – holds, lowers KB dead lifts and Russian swings Box steps into box jumps     10 Minute EMOM Glute Bridges/Ring transitions   ·     1st Min: Glute Bridges ·     2nd Min: Ring Transitions  …

  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 ·   …