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  2 minutes bike/row/erg Lunge steps, calf pumps, bird dogs, air squats, Cossack squats, mountain climbers, Shoulder activations with band or dowel. Wall facing squats.   Strength Development   Back Squats   5 – 4 – 3 – 2 – 1   Stimulus: ·   Strong drive with legs ·   Strong braced core   WOD  …

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Active hangs (forward and reverse grip) on the rig. Box steps into box jumps   WOD Warm-up   ·    Power Cleans ·    Box Jumps ·    Pull-ups   WOD   20 Minute CAP   15-12-9-6-3-6-9-12-15  …

  200m row/run/ride/erg Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs. Air squats into squat jumps. Scap pull ups, lat pull backs, pull up progressions. Wall facing squats. Air squats w. thoracic twists and ankle rocks, Cossack squats.     Skill Development: Squat Snatch   10 Minute EMOM   ·     1 Squat Snatch…

Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, bird dogs, duck & emu walks, Air squats with twists & rocks Torquing of elbows Shoulder activations – band: Pull-a-parts, push-ups, sword pulls, (on rig) face pulls. Prone snow angels 5/10kg plate halos Movement warm-up/ Mobility • Shoulder mobility • Squat mobility • Squat…

    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   Individual movement warm up.   Memorial WOD   “Ghost of Kyiv”   Ukrainian Air Force Colonel Oleksander Oksanchenko “The Grey Wolf”   Killed 25/02/2022   AMRAP 30 Minutes  …

  2 minutes bike/row/erg Lunge steps, calf pumps, bird dogs, air squats, Cossack squats, mountain climbers, Shoulder activations with band or dowel.   Movement warm-up/ Mobility   ·    Shoulder mobility   Movement warm-up (build to your working weight): ·   Devil’s Press ·   Lunges ·   Sit-ups/GHDs   WOD   “A Good Friday”   For Time:  …

  Dynamic (lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Shoulder activations (dowel) Scap pull ups, lat pull backs, pull up progressions into hips to bar, BMU progressions. Burgener warm up – bar ·         Cleans and Deadlift with empty bar   Movement warm-up/ Mobility   ·    Shoulder mobility ·    Kip revision   Movement…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists and ankle rocks, Cossack squats. mountain climber complex. Wall facing squats. Active hangs (forward and reverse grip) on the rig.     Skill Development Rope Climbs   Technique Development 10 minutes   ·…

  200m row/run/ride/erg Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs. Air squats into squat jumps. Box steps into box jumps Scap pull ups, lat pull backs, pull up progressions. Wall walk revision: Pike into big step then walk it in. Head through the shoulders.     Skill Development: Handstand Walking   10…