FRIDAY

    400m row/run/ride/erg       WOD   7 Rounds EMOM   Work 50 sec/Transition 10 sec   ·    1st Min: 100 Meter Run ·    2nd Min: Plank ·    3rd Min: Max Calories ·    4th Min: Rest   Stimulus: ·   Consistent Sets – aim to maintain that number across all sets ·   Active Recovery…

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THURSDAY

  Dynamic (up and back incl. lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Cossack & boot strappers Jumping air squats, Burgener warm up (barbell)       Movement warm-up/ Mobility   ·    Shoulder mobility ·    Squat/hip mobility   Movement warm-up: ·   Handstand Push-ups ·   Box Jumps ·   Barbell movements   Partner WOD…

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WEDNESDAY

  5 burpees, calf pumps & boot strappers, Bird-dogs, Wall facing squats, Air squats w. thoracic twists, jumping air squats Shoulder activations (dowel) ·         O&T, GMs, ATW Scap pull ups, Lat pull backs, hollow and arches, Burgener warm up (dowel)   Strength Development: Front Squats   5 Sets (50% 1RM) @ 2 Minutes   Stimulus:…

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TUESDAY

  200m row/run/ride/erg Calf pumps, Mountain climbers, bird dogs and Shoulder activations with band on rig Scap pull ups, lat pull backs and hollows and arches Knee raises into knees to elbows into toes to bar (keep tension coming down to enhance single kip) Penguin jumps     Skill Development   10 Minute EMOM Ring…

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MONDAY

  200m row/run/ride/erg Calf pumps, bird dogs, boot strappers, Air squats, Air squats with T/twists Jumping squats, Sampson lunges, Cossack lunges, Mountain climber complex with ankle & knee rotation. Shoulder activations – dowel Burgener warm up with dowel and empty barbell     Skill Development   10 Minute EMOM OH Squats/Ring Rows   ·  1st…

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FRIDAY

  5 rounds: 10 x Calf pumps /leg 10 x Mountain climbers 5 x O&T (dowel) 5 x ATW (dowel) 5 x jumping air squats 100 metre run       Movement warm-up & Mobility Mobility: ·    Shoulder mobility ·    Squat/hip mobility   Movement warm-up: ·   Slam-balls ·   Burpees   WOD   7 Rounds EMOM…

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