Posts by admin-1

    Knee sleeves Wrist wraps/tape Running Shoes Grips     Gymnastics Strength 9-minute EMOM   ·    1st min: strict Pull-ups ·    2nd min: Thoracic Twists ·    3rd min: Piked Push-ups off box   Focus: ·  Engaged Core, scap/lats ·  Shoulder & back position   WOD   For Time 20-minute CAP   10-9-8-7-6-5-4-3-2-1   ·   …

    Wrist wraps/tape Knee sleeves Grips Lifters/belt – optional Skipping rope   Strength Development Deadlifts 5 – 5 – 5 – 3 – 3  5 Sets @ 2 minutes/set   Focus: ·  Engaged braced core, glutes ·  Push through the ground   WOD   5 rounds For Time 18 Minute CAP   ·       10…

    Tape/Wrist wraps running shoes Knee sleeves Lifters/belt – optional     Strength Development Overhead Squats 5 – 5 – 5 – 3 – 3  5 Sets @ 2 minutes/set   Focus: ·   Locked out arms ·   Think about your armpits ·   Engaged braced core, good chest position ·    Depth in squat   Partner…

    Tape for hands/grips Knee Sleeves (Libby – for your HS holds)     Gymnastics Strength 9-minute EMOM   ·    1st min: Barbell Rollouts ·    2nd min: Handstand Holds (floor or wall) ·    3rd min: Transition to Ring Dips   Focus: ·  Engaged Core, scap/lats ·  Shoulder & back position   WOD   6…

    Wrist wraps/tape Grips Lifters/belt – optional Knee Sleeves     Strength Development Strict Press   10 Minute EMOM   4-4-4-4-3-3-3-3-2-2   Focus: ·   Locked legs ·  Engaged braced core, good back position ·  Good elbow position and strong shoulder drive   WOD   15 Minute AMRAP   ·       10 DB Push Press (5…

      Practice Sessions    

      Wrist wraps/tape Running Shoes Knee Sleeves Grips Lifters- optional   Memorial WOD   “Tuder”   Police Officer Sean Tuder Mobile AL Police Dept.   Died: 20/01/2019   Partner WOD For Time:   ·      1 mile run together. ·      31 Push-ups EACH   Then: 20 Rounds Alternating after each round of:   ·     …

    Knee sleeves Wrist wraps/tape Running Shoes     Skills Session Machine Efficiency   ·  Technique focuses rowing. ·  Reading screen information for optimal efficiency ·  Body position and movement   Partner WOD   30 Minute AMRAP   Partner A:   ·    12/9 Calories ·    12 Plate Ground-to-Overhead (RX 20/10 Kg)   Partner B:…

    Wrist wraps/tape Knee sleeves Grips Lifters- optional     Strength Development Jerks off the rack 5 – 5 – 5 – 3 – 3  5 Sets @ 3 minutes/set   Focus: ·   Good leg drive ·  Engaged braced core, front rack position ·  Strong lockout, fast feet   WOD   For Time 20…

    Tape/Wrist wraps running shoes Knee sleeves     Rope Climbing Technique 10 Minutes   ·  Arm positioning ·  Feet locking ·  Bites ·  Descending   Focus: ·    Shoulders ·    Glutes ·    Core   WOD   10 Rounds For Time: 25-minute CAP   ·    1-2 Rope Climbs ·    10 Alternating Dumbbell Snatches (RX 22½/15…