Posts by admin-1

    Tape for hands/grips Lifters Knee Sleeves Lifting belts – optional Strength Development Back Squats 5 – 5 – 5 – 3 – 3  5 Sets @ 3 minutes/set   Focus: ·   Good leg drive, depth in squat ·  engaged braced core, good chest position ·  spotters when heavy   WOD   10 Rounds…

    Wrist wraps/tape Grips Running Shoes     Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Pull-ups ·  Burpees   Hero WOD “Bradley”   10 Rounds for Time: 30 Minute CAP   ·  100-meter Run (sprint) ·  10 Pull-ups ·  100-meter Run (sprint) ·  10 Burpees…

SUNDAY   Practice Sessions    

      Wrist wraps/tape Running Shoes Lifters- optional     WOD   “Running up & down the Mountain”   For Time:   2-4-6-8-10-10-8-6-4-2   ·     Handstand Push-ups OR Piked Push-ups ·     Hang Power Snatches (RX 42½/30 Kg) ·     200-meter Run OR 15/10 Calories after each set (finish with a run)

    Knee sleeves Wrist wraps/tape Running Shoes   Heart Starter 10 minutes   ·  5 Empty Bar Hang Power Cleans ·  6 Mountain Climbers ·  3 Inchworms ·  100-meter Run   WOD   6 Rounds for Time: 21-minute CAP   ·      5 Heavy Cleans ·      10 Kettlebell Swings (RX 24/16 Kg) ·      5 Burpees…

    Wrist wraps/tape Knee sleeves       Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Hang Split Snatch ·  Rope Climbs   Hero WOD   “Moon” 7 Rounds for Time: 28-minute CAP   (RX 17½-20/12½-15 Kg)   ·    10 Hang Split Snatches – Right Arm…

    Tape/Wrist wraps running shoes Skipping rope Knee sleeves Lifters- optional     Strength Development Front Squats 3 – 3 – 3 – 3 – 3  5 Sets @ 2 minutes/set   Focus: ·   Good leg drive, depth in squat ·  engaged core, good chest position ·  strong front rack position   WOD  …

    Tape for hands/grips Lifters     Gymnastics Strength 9-minute EMOM   ·    1st min: Seated 2xDB Shoulder press ·    2nd min: Thoracic Twists ·    3rd min: DB Pendlay Rows   Focus: ·  Engaged Core, scap/lats ·  Shoulder & back position   WOD   For Time: 18 Minute CAP   30 – 20 –…

    Wrist wraps/tape Grips Running Shoes Vest   Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Pull-ups ·  Air Squats   Hero WOD “Palmer”   For Time: Buy in: ·  800-meter Run OR 60/40 Calories   5 Rounds of:   ·  10 Pull-ups ·  20 Burpees…

      Practice Sessions