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    200 metre run Dynamic warmup Scorpions, bird-dogs Scap pull ups & lat pull backs,   Burgener warm up   C and J warm up Snatch warm up Thruster warm up     Partner WOD   For Time  (MAX time 60 min)   ·    30 Clean & Jerks (RX 60/40 Kg) ·    400 meter…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,   Penguin jumps   Scap pull ups, hollow & arches into lat pull backs into straight leg raises into T2B.   Wall balls     Skill Development Movement Warm-up   ·  Wall-balls ·  Toes-to-Bar   Remember: · Braced core…

  Dynamic (high knees, butt kicks, grapevines,), Scorpions & bird dogs, calf pumps, Shoulder activations (band) air squats with thoracic twists and forward arm-raises   HS holds, pulses, lowers, Pus   Burgener warm up (barbell) Zombie squats   Pistol warm-up     Strength Development Front Squats   4 – 4 – 4 – 4 –…

  Dynamic (high knees, butt kicks, grapevines,), Scorpions & bird dogs, calf pumps, Shoulder and hip activations (band)   4 min of 20s plank hold, 10s rest 20s penguin jumps, 10s rest     Skill Development Movement Warm-up   ·  Rowing technique   Remember: · Braced core · Strong leg drive before · Strong pulls…

  200m row/run/ride/erg Scorpions & bird dogs, Air squats with twists, mountain climber complex. Shoulder activations (band)   Burgener warm up (barbell) Back racked ackward lateral lunge (BLL) steps, Front racked BLL steps Cleans, front squats, thrusters, clusters     Strength Development Push press   5 – 4 – 3 – 2 – 1 @…

Open Gym

    200 metre run Dynamic warmup Scorpions, bird-dogs Scap pull ups & lat pull backs, knee raises to elbows to T2bar, HS holds, pulses and lowers     Hero WOD   “Red Wings”   Dedicated to members of Operations Red Wings   KIA 27/06/2005 Kunar Province Afghanistan   6 Rounds For Time:   ·   …

2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, Scap pull ups & lat pull backs, hollow & arches, Barbell – back racked backward lateral lunge steps and Bradford press     Strength Development Snatch Balance   5 – 4 – 3 – 2 – 1 @ 2 minutes/set…

  3 min Tabata of: ·  Sprint on cardio machine 3 Min Tabata of: ·  Jog the length of the box with ·  2 burpees at one end ·  3 air squats at the other   Skill Development Movement Warm-up   ·  Wall-walks ·  Dumbbell cleans   Remember: · Braced core · Technique and queues…

  Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks, calf pumps, Shoulder and hip activations Penguin jumps Barbell – back racked backward lateral lunge steps and Bradford press Burgener warm up (dowel)   Skill Development Movement Warm-up   ·  Power Snatch Cycling ·  Box Jumping Cycling · …