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  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs, lunge steps (fwd)   ring holds, lowers, dips   Gymnastics 10 Min EMOM Drills   ·     1st Min: Ring Dips ·     2nd Min: Plank   Looking for: ·    Maintain active shoulders ·    Strong braced core ·    Bicep to ring every time…

  Dynamic Scorpions & bird dogs, calf pumps, mountain climber complex, ATW Cossack squats,   Shoulder activations (dowel) Burgener warm up   6 Minute AMRAP   ·    15 Single Unders ·    5 Overhead Squats (Dowel) ·    100-meter Run   WOD   E3MOM @ 8 Sets   ·   30 Double-unders ·   10 Sit-ups OR GHD’s ·  …

  200m row/run/ride/erg, calf pumps, air squats w. twist, Shoulder & Glute activations (band), push up complex scap pull ups, lat pull backs, hollows and arches,   bring sally up deadlifts   Strength Development Deadlifts   3 – 3 – 3 – 3 – 3   @ 2 minutes/set 50% 1RM   Remember: ·  Good…

  200m row/run/ride/erg Calf pumps, boot strappers Scorpions & bird dogs, Air squats with twists & rocks Shoulder activations Burgener warm up   Btw Strict Press sets: Complete wall facing squats and wall ball warm up     Strength Development Strict Press   3 – 3 – 3 – 3 – 3   @ 2…

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, Scap pull ups, hollow and arches, lat pull backs, Burgener warm up       Memorial WOD   “Michael Weinberg”   NYFD Engine 1   Died 11/09/2001   5 Rounds For Time:   ·    500-meter Row/Run/Ski-erg ·    20 Pull-ups ·    5 Push Jerks (RX 61/42½ Kg)…

  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs, lunge steps (fwd)   Burgener warm up Complex warm up   Barbell Cycling 8 Minute EMOM   8 Touch & Go Power Snatches   Think about: ·    Set-up correctly (what muscles can you feel engaging in the set up position) ·   …

  Dynamic Scorpions & bird dogs, calf pumps, On the rig: bands, scap, hollow & arches, knee raises, lat pull backs into k2elbows. Ring row technique Box steps into box jumps   Gymnastics 10 Min EMOM Drills   ·      1st Min: Ring Rows ·      2nd Min: Side Plank/T -rotations   Looking for: ·    Maintain active…

  200m row/run/ride/erg, calf pumps, air squats w. twist, Shoulder & Glute activations (band) HS holds, pulses, lowers, kips/strict HSPUs,       Cardio  10 Min EMOM   ·      1st Min: 8/6 Calories ·      2nd Min: 3 inchworms & stretch   Looking for: ·    Maintaining a consistent pace with calories ·    Concentrating on slowing your…

  200m row/run/ride/erg Calf pumps, boot strappers Scorpions & bird dogs, Air squats with twists & rocks Shoulder&Glute activations Burgener warm up (dowel) Scap pull ups, Lat pull backs,   Barbell Cycling 8 Minute EMOM   8 Touch & Go Hang Power Cleans   Looking for: ·       Maintain the same weight as previously ·       We…