Mobility&Skills 1 Min Bar Passes 1 Min Manuel Triceps Stretch 1 Min Bottom Squat Full Rotation 1 Min Medium Pec Stretch     STRENGTH On...

“343” Hero WOD Cynergy CrossFit 9/11 Firefighter Memorial WOD   For Time 100 Deadlifts (60/60 kg) 100 Power Cleans (40/30 kg) 100...

GYMNASTIC SKILLS Dips GYMNASTIC SKILLS Top/Bottom Dips Top of Dip hold/bottom of the dip hold 10 Rounds of 10 Sec on 20 Sec off   Banded...

Mobility 1 Min Warrior Stretch 1 Min Downward Dog 1 Min Pigeon Stretch 1 Min Armless Prayer 1 Min Pec Stretch   Strength EMOM x 9 1st 8...

Mobility 1 Min Squat to Stand 1 Min Squat Opener 1 Min Blackburn 1Min Banded Lat Stretch 1 Min Armless Prayer   Strength Power...

Mobility&Skills 1 Min Bar Passes 1 Min PNF Shoulder External Rotation (each side) 1 Min Good Morning 1 Min Pec Stretch     Clean...

Mobility 1 Min Calf Activation 1 Min Wall Hinge 1 Min Overhead Activation 1 Min the Knight to Hamstring Stretch 1 Min Forearm Stretch 1...

GYMNASTIC SKILLS Active Hang Active Hang&Chin over the bar 10 sec on 20 sec off 10 Round   Tempo Pull Ups 5 Rep Strict Tempo Pull Ups 7...

Mobility 2 Min The Book(Standing) 1 Min Bar Passes 1 Min Squat to Stand 1 Min Armless Prayer   Strength EMOM x 8 1st 10 Back Squat...

Warm Up 10 Shoulder Press (empty bar) 10 Push Ups 10 Shoulder Discolates(with stick) 3 Round   Mobility 1 Min Pec Stretch 1 Min Self Hug...

Mobility&Skills 1 Min Pigeon Stretch 1 Min Warrior Stretch 1 Min Active Frog 1 Min Shoulder Actived 1 Min Active Hinge   Snatch Technique...

Warm up 5 Inchworm 10 V sit roll 20 arm circle 30 mountain climber 2 Round Mobilitiy 2 min Standing Quad Stretch R/L 1 min Crossed side...

HSPU Skills

Warm Up 20 Shoulder Press (with Stick) 20 Shoulder Discolates 20 Squat to Stand 30 Lunge R/L 2 Round   Mobility 1 Min Pigeon Stretch 1...

Warm Up 60 Shoulder Discolates 60 Good Morning 60 Overhead Squat Then   30 Hang Snatch Pull 30 Snatch  Balance with stick   10 Hang...

Warm Up 30 Overhead Squat 15 Ring Row 5 Up Down 2 Round   Mobility 1 Min Overhead Activitation 1 Min Wall Hinge 1 Min Pec Stretch 1 Min...

Warm Up 5 Inchworm+Push Ups 10 Lunge 15 Arm Circle 4 Round   Mobility 1 Min Overhead Activitation 1 Min Wall Hinge 2 Min Kneeling...

Warm Up 5 Plank-Push Ups 10 Shoulder Discolates 15 Arm Circles 30 Climbers 3 Round   Mobility 1 Min  PNF Shoulder Internal Rotation 1 Min...

STRENGTH Snatch Pull 6 Reps %75 6 Reps %70 6 Reps %70 6 Reps %70 6 Reps %70   Bench Press 10 Reps %70 10 Reps %70 10 Reps %70 10 Reps %70...

Monday Warm up 20 Shoulder Discolates 20 Behind the Neck Press 20 Overhead Squat 2 Round   Mobility 2 min Big Turn Back Stretch 1 Min...