Posts by admin-1

    Knee sleeves Wrist wraps/tape Running Shoes   Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Gymnastics movements ·  Box Jumps   WOD   7 Minute EMOM   ·       6-10 Pull-ups or Inverted Barbell Rows ·       6 Box Jumps (challenge yourself) ·       Rest 2 minutes  …

    Wrist wraps/tape Knee sleeves Lifters- optional   Technique Development Power Snatches 6 Minute EMOM   2 Power Snatches   Focus: ·   Good set-up ·  Braced core, good chest position ·  strong pulls & strong arm lockout   WOD   5 Minute AMRAP   ·       400-meter Run ·       10 Burpees over-the-bar ·       Max Power…

    Tape/Wrist wraps running shoes Skipping rope Knee sleeves     Mobility & Movement Development 10 minutes ·  Shoulders ·  Core ·  Hips   Technique: ·  Dead-ball Ground-to-shoulder ·  Wallballs ·  Box jump-overs   WOD   3 Rounds 7 Stations Work 50 sec/20 sec Transition   ·    Calories Row ·    Dead-ball Ground-2-shoulder ·    Box…

Teddy Sheean VC Story   Tape for hands/grips Knee Sleeves Lifting belts – optional   Mobility & Movement Development 10 minutes ·  Shoulders ·  Core ·  Hips   Technique: ·  Devil’s Press ·  Dumbbell Squats   ANZAC DAY Hero WOD   “Teddy Sheean VC” (18) Royal Australian Navy HMAS Armidale I   KIA: 01/12/1942  …

    Wrist wraps/tape Grips Lifters- optional     Strength Development Deficit Deadlifts 5 – 5 – 5 – 3 – 3  5 Sets @ 3 minutes/set   Focus: ·   Good leg drive ·  Engaged braced core, good chest position ·  Quality lifts   WOD   10 Rounds @ 90 Seconds   1 Complex/Round  …

      Practice Sessions    

      Wrist wraps/tape Running Shoes   Hero WOD   “Officer Darian Jarrot”   New Mexico State Police Killed on Duty 04/02/2021   6 Rounds for Time:   ·      400-meter Run, Row or Ski Erg ·      12 Warrior Sit-ups ·      12 Thrusters (RX 42½/30 Kg) ·      51 Alternating Jumping Lunge steps

    Knee sleeves Wrist wraps/tape Running Shoes   Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Handstand Push-ups ·  Box Jumps ·  Deadlifts, DB Snatches     Partner WOD   Switch after completing each round   7 Minute AMRAP   ·       5 Handstand Push-ups OR Piked…

    Wrist wraps/tape Knee sleeves Lifters- optional       Strength Development Overhead Squats 5 – 5 – 5 – 5 – 5  5 Sets @ 2 minutes/set   Focus: ·   Good leg drive, depth in squat ·  Braced core, good chest position ·  strong arm lockout   WOD   15 Minute EMOM  …

    Tape/Wrist wraps running shoes Skipping rope Knee sleeves     Skills Session Machine Efficiency   ·  Technique for each cardio machine ·  Reading screen information for optimal efficiency ·  Setting each machine depending on the desired outcome   Partner WOD   30 Minute AMRAP   Partner A:   ·    12/9 Calories ·    12…