Posts by admin-1

    Wrist wraps/tape Grips Knee Sleeves Skipping rope   Mobility   ·  Shoulders ·  Core ·  Hips   Technique: ·  HSPU ·  Box Jumps ·  Double unders ·  Gymnastic movements   WOD   10 Minute EMOM   ·       HSPU’s OR Box Piked Push-ups and ·       Box Jumps (24”/20”)   Rest 2 minutes   10…

      Practice Sessions    

      Wrist wraps/tape Running Shoes Knee Sleeves Grips     Memorial WOD   “World Down Syndrome Awareness Day”   21/03 each year     For Time with a Partner:   ·      Buy-in: 2100-meter Row   Then: 3 Rounds of   ·      21 Deadlifts (RX 84/57½ Kg) ·      21 Sit-ups ·      21 Pull-ups ·     …

    Knee sleeves Wrist wraps/tape Grips     Gymnastics Strength 9-minute EMOM   ·    1st min: Ring Pull-ups OR Rows ·    2nd min: DB Russian Twists ·    3rd min: Handstand Hold/Walk   Focus: ·  Engaged Core, scap/lats ·  Shoulder & back position   WOD   15 Minute AMRAP   ·       3 V-Ups ·       6…

    Wrist wraps/tape Knee sleeves Grips Lifters/belt – optional   Strength Development Front Squats   10 Minute EMOM   4-4-4-4-3-3-3-3-2-2   Focus: ·  Engaged braced core, good back position ·  Good elbow position ·  Depth in squat – drive out of the bottom   WOD   10 Rounds @ 90 Seconds   ·       3…

    Tape/Wrist wraps running shoes Knee sleeves Skipping rope   Strength Development Bench Press 10 – 8 – 6 – 4 – 2 5 Sets @ 3 minutes/set   Focus: ·   Good arm position ·   Engaged braced core, good chest position ·    Drive to full lockout – full range of motion   WOD  …

    Tape for hands/grips Knee Sleeves (Libby – for your HS holds) Lifters/belt – optional   Strength Development Floor Wipers   5 Sets of 10 @ 2 minutes/set   Focus: ·   Locked out arms, vertical ·   Engaged braced core, good chest position ·  Feet together, straight legs   WOD   10 Rounds @ 90…

    Wrist wraps/tape Grips Knee Sleeves     Mobility   ·  Shoulders ·  Core ·  Hips   Technique: ·  Kettlebell Swings ·  Wallballs ·  Box Jump-overs   Partner WOD   26 Minute AMRAP   Partner A:   ·    12 kettlebell Swings (RX 24/16 Kg) ·    5 Box Jump-overs (RX 24”/20”) ·    12 Wallballs (RX…

      Practice Sessions    

      Wrist wraps/tape Running Shoes Knee Sleeves Grips     Hero WOD   “Zembiec”   US Marine Major Douglas A Zembiec (34)   Died: 11/05/2007   Baghdad, Iraq   5 Rounds for Time:   ·      11 Back Squats (RX 84/61 Kg) ·      7 Burpee Pull-ups (Strict) ·      400-meter Run