Posts by admin-1

    Tape/Wrist wraps     Mobility Including 6-minute EMOM   ·    1st min: Child Pose Roll-outs and Lat roll-outs – roller ·    2nd min: from the rig Banded Dowel Lat Pull-downs & reverse facing pulses ·    3rd min: weighted Glute Bridges   Focus: ·  Engaged Core, scap/lats. ·  Active shoulders   WOD   20…

    Tape for hands/grips Knee Sleeves Grips – optional Lifters optional   Mobility   ·  Shoulders ·  Core ·  Hips   Technique: ·    Burgener warm-up ·    Clean & Jerk   WOD   “37 or so….?” Happy Birthday Rhyce   For Time: CAP 37 Minutes   100 Clean & Jerks   With 5 Burpees at…

    Wrist wraps/tape Skipping rope     Gymnastics Drills   10-minute EMOM Each minute complete:   ·    1-3 Wall-walks (with 1-3 shoulder taps e/side) ·    5-10 Ring Dips – can be done as 1 x MU with 5-10 dips at the top   Focus: ·  Engaged braced core, strong shoulders ·  Arms – full…

      Practice/Recovery Sessions    

      Wrist wraps/tape Running Shoes Knee Sleeves/lifting belt. Grips     Memorial WOD   “Relentless”   For Scott Beard (43)   Passed away: 23/04/2022 from a struggle with Mental Illness   For Time: With a Partner   ·      2000-meter Row, Erg ·      4 Rounds of “Cindy” ·      50 Toes-to-Bar or Straight leg raises.…

    Knee sleeves Wrist wraps/tape Grips Running Shoes     Mobility   ·  Shoulders ·  Core ·  Hips   Technique: ·  Snatch Balance ·  Overhead Squats   Championship WOD   “Nancy” 5 Rounds for Time:   ·       400-meter Run ·       15 Overhead Squats (RX 42½/30 Kg)   Times: ·   Beginner: 17-20+ min ·   Intermediate:…

    Wrist wraps/tape Knee sleeves Grips     Gymnastics Drills   9-minute EMOM   ·    1st min: Ring Dips ·    2nd min: DB Russian Twists ·    3rd min: Toes-to-DB   Focus: ·  Engaged braced core, good back position ·  Strong Arms – full range of motion   WOD   E3MOM 7 Rounds   ·  …

      Practice/Recovery Sessions    

      Wrist wraps/tape Running Shoes Knee Sleeves/lifting belt. Grips Skipping rope   Brett Forte Challenge   Times:   Briefing:  10:00 am   Wod #1: 10:30 – 12:10pm   Wod #2: 12:16 – 2:30pm   Wod #3: 2:40 – 4:50pm   Presentations to follow

    Knee sleeves Wrist wraps/tape Grips       Mobility   ·  Shoulders ·  Core ·  Hips   Technique: ·  Kettlebell Swings ·  Machine technique   Partner WOD   24-minute AMRAP   Partner A: ·      15 Sit-ups OR GHD’s ·      10 Kettlebell Swings ·      Through the monkey bars ·      100-meter Run   Partner B:…