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  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs, lunge steps (fwd) ATW cossacks   Wall ball and DB bench press technique     Strength Development Dumbbell Bench Press   5 – 5 – 5 – 5 – 5   @ 2 minutes/set   Remember: ·  Good back and feet…

  Dynamic Scorpions & bird dogs, calf pumps, Shoulder activations (dowel), penguin jumps, air squats with thoracic twists, Scap pull ups, Lat pull backs into straight leg raises & T2B, Burgener warm up (dowel)   Barbell Cycling 6 Minute EMOM   8 Touch & Go Power Cleans   Looking for: ·       Set-up each time ·      …

  200m row/run/ride/erg, calf pumps, air squats w. twist, Shoulder activations (band on rig), Scap pull ups, hollow & arches, mountain climber complex   DB thruster technique     Cardio  10 Min EMOM   ·      1st Min: 12/9 Calories ·      2nd Min: Rest   Looking for: ·    Maintain consistent pace ·    Fast recovery   WOD…

  200m row/run/ride/erg Calf pumps, boot strappers Scorpions & bird dogs, Air squats with twists & rocks Shoulder/Hip activations Box steps into box jumps Burgener warm up (dowel)     Barbell Cycling 6 Minute EMOM   8 Touch & Go Power Snatches Looking for: ·       Set-up each time ·       Lower back mobility ·       Finish each…

  Dynamic, calf pumps, Shoulder activations (band) arm windmills Air squats with twists   Ring row technique   Gymnastics 10 Min EMOM Drills   ·      1st Min: Ring Rows ·      2nd Min: Side Plank/T -rotations Looking for: ·    Maintain active shoulders ·    Strong braced core   WOD   20 Minute E2MOM   10 rounds:  …

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, boot strappers   Burgener warm up   Warmup Dubs, C&J & Deadies       Memorial WOD   “Bobby”   In memory of Dr. Robert Hines   Passed away 01/03/2022   22 Minute AMRAP   ·    1 Wall-walk ·    3 Deadlift (RX 61/42½ Kg) ·    4…

  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs, Planking to act. core Push up complex   Burgener warm up (dowel)     Strength Development Bench Press   5 – 5 – 5 – 5 – 5   @ 2 minutes/set   Remember: ·  Good back and feet position · …

  Dynamic Scorpions & bird dogs, calf pumps, Shoulder activations (dowel) air squats with thoracic twists & front arm raises Mountain climber complex Burgener warm up (dowel)     Warm up all movements   8 minutes Technique   · Snatches (technique) · Wall balls     WOD   For Time   30 Minute CAP  …

  200m row/run/ride/erg, calf pumps, Shoulder activations (band), Scap pull ups, hollow & arches   Heart Starter   5 Rounds of:   · 10 DB Deadlifts · 8 Box Step-ups · 6 Forward Lunges · 4 Burpees · 2 hollow and arches   WOD   5 Rounds (25 Minutes) Work 50 sec/10 sec Transition  …