Uncategorized

  200m row/run/ride/erg Calf pumps, boot strappers Scorpions & bird dogs, Air squats with twists & rocks Shoulder/Hip activations     Warm up All movements   ·       Ankles/hip mobility ·       Lower back mobility ·       Shoulder stretches ·       Squat depth       WOD   CROSSFIT TOTAL:   ·   1RM Back Squat ·   1RM Deadlift ·  …

  Dynamic calf pumps and Penguin jumps, Air squats with twists shoulder activations   DB press & snatch technique   Gymnastics 10 Min EMOM Drills   ·      1st Min: Ring Rows ·      2nd Min: DB Alt shoulder Press Looking for: ·    Maintain active shoulders ·    Strong braced core   WOD   20 Minute E2MOM  …

    Practice Sessions    

    200 metre run Dynamic warmup Scorpions, bird-dogs, calf pumps   Scap pull ups & lat pull backs – relates to ropes   Burgener warm up   Rope climbing technique       Memorial WOD   “Pongo/Navas”   Gun Sgt. Diego D. Pongo & Capt. Moises A Navas 2nd Marine Raider Batt. US Marines…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,     Scap pull ups, hollow & arches into lat pull backs into straight leg raises into T2B.   Deadlift and Kettlebell technique   Skill Development Box Jump Technique   ·  Leg drive ·  Landing/cycling   Remember: · Braced…

  Dynamic (high knees, butt kicks, grapevines,), Scorpions & bird dogs, calf pumps, Shoulder activations (dowel) air squats with thoracic twists Mountain climber and push up complexes.   Burgener warm up (dowel)   OH backward lateral lunges     Strength Development Overhead Squats   4 – 4 – 4 – 4 – 4 @ 2…

  200m row/run/ride/erg, calf pumps, Shoulder activations (band), Scap pull ups, hollow & arches into lat pull backs into straight leg raises into T2B.   Jerk – technique   DB snatch – technique   Strength Development Push Jerks   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Aiming for: ·…

  200m row/run/ride/erg Scorpions & bird dogs, Air squats with twists. Planking to act. core   Calf pumps and Penguin jumps   Scap pull ups, hollow & arches into lat pull backs   DB shoulder press technique   Gymnastics 10 Min EMOM Drills   ·      1st Min: Strict Pull-ups ·      2nd Min: DB Alt shoulder…

  Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks and Cossack squats, calf pumps, Banded – shoulder and hip activations   Burgener warm-up (barbell)     Strength Development Back Squats   4 – 6 – 8 – 10 – 12 @ 2 minutes/set   Aiming for: ·…

Open Gym