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  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists, Scap pull ups, hollow and arches, Push up complex, mountain climber complex Cossack squats, Squat jumps HS holds, pulses and lowers. Box steps, box jumps     Skill Development   10 Minute EMOM…

  200m row/run/ride/erg Calf pumps, Mountain climbers, Air squats ankle rocks, calf stretches, ankle mobility stretches. Banded shoulder activations Scap pull ups, lat pull backs, pull up progressions Feet together squats, from box or plates heel taps and sweep forwards, pistols   Skill Development: Pistols   10 Minute EMOM @ 3 per leg   Stimulus:…

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, Mountain climbers Air squats with twists & rocks Duck walk, Emu walk Shoulder activations – dowel With an empty bar: *   Burgener warm up *   Back racked diagonal backward lunges     Strength Development: Back Squats   5 – 4 – 3 –…

    Practice Sessions 7&3    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Mountain climber compl. Shoulder & hip activations with a band Scap pull ups, lat pull backs and hollows and arches Burgener warm-up HS holds, lowers, kips   Hero WOD   “Austin Smith”   Firefighter Austin Smith St. Louis, Oregon   Died 03/02/2022   30…

  200m row/run/ride/erg Shoulder activations (band)     Heart Starter   AMRAP in 10 minutes   10 x Calf pumps each leg 10 x Mountain climbers 5 x O&T (dowel) 5 x ATW (dowel) 5 x switch-back jumping air squats 5 x jumping pull ups 100 metre run     Partner WOD   E2MOM (YGIG)…

  Dynamic (up and back incl. lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Cossack & boot strappers Shoulder activations (band) Monster walks DB deadlifts, high pulls, snatches DB cleans, presses       Skill Development Rope Climbs   Technique Development 10 minutes   · Feet positioning/locking · Arm pull ascending and descending…

  5 burpees, calf pumps & boot strappers, Bird-dogs, Wall facing squats, Air squats w. thoracic twists, Shoulder activations (dowel) ·    O&T, GMs, ATW Scap pull ups, Lat pull backs, hollow and arches, ring holds, lowers, dips     Skill Development   10 Minute EMOM Ring Muscle-up Progressions   ·  Transitions ·  Ring Rows · …

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, Mountain climbers, bird dogs and Sampson lunges Shoulder activations with band on rig Burgener warm up (bar) Cross over backward lunge step with bar Scott’s Press with DB (light)     Skill Development   10 Minute EMOM DB Presses/Romanian Deadlifts   ·  1st Min: 2xDB…

  200m row/run/ride/erg Calf pumps, bird dogs, Air squats, Air squats with T/twists, Mountain climber complex, jumping air squats Box steps into box jumps Shoulder activations – band Scap pull ups, lat pull backs and hollows and arches Knee raises into knees to elbows into toes to bar     Strength Development: Gym Complex EMOM…