Posts by admin-1

    Tape/Wrist wraps running shoes Skipping rope   Gymnastics Strength 12-minute EMOM   ·    1st min: 6-10 Ring Push-ups ·    2nd min: sit-ups ·    3rd min: wall walk with shoulder taps ·    4th min: Glute Bridges   Focus: ·  Engaged Core, scap/lats ·  Shoulder & back position   WOD   4 Rounds for Time:…

    Tape for hands or grips Lifters   Strength Development Deadlifts 10 – 8 – 6 – 4 – 2 5 Sets @ 3 minutes/set   Focus: ·   Good leg drive, ·   engaged lats and shoulders. ·  Shoulders behind bar at the top   WOD   10 Rounds @ 90 Seconds   Barbell Complex:…

    Wrist wraps/tape Grips     Gymnastics Strength 3 sets @ 2 minutes.   ·    6-10 Strict Pull-ups ·    6-10 Strict Ring Dips ·    10-15 V-Ups   Focus: ·  Engaged Core, scap/lats ·  Shoulder & arm position   WOD   7 Rounds for Time: 7-minute CAP   ·  6 Handstand Push-ups OR Piked Box…

    Practice Sessions    

      Knee sleeves for rope Wrist wraps/tape Running Shoes Lifters – optional     Hero WOD   “Andrew Harper”   U.K. Police Officer Andrew Harper   Killed on Duty: 15/08/2019.   For Time:   ·     Cash-in: 1000-meter Run Into: 4 Rounds of:   ·     28 Burpees ·     28 Pull-ups ·     28 Kettlebell Swings…

    Knee sleeves Wrist wraps/tape Lifters – optional     Strength Development Push Jerks 10 – 8 – 6 – 4 – 2 5 Sets @ 3 minutes/set   Focus: ·   Good leg drive engaged lats and shoulders. ·  Fast under bar ·  Strong lockout   CFT ‘in-house’ Championship WOD #1   10-minute AMRAP…

    Wrist wraps/tape Running Shoes       Strength Development 9-minute EMOM   ·    1st min: Tuck-to-Hollow ·    2nd min: Seated DB Shoulder Presses ·    3rd min: Thoracic rotation with plate   Focus: ·  Engaged Core, scap/lats ·  Shoulder & back position   WOD   4 Rounds for Time 18-minute CAP   ·    400-meter…

    Tape/Wrist wraps Knee sleeves Grips running shoes   Skill Development Handstand Walking 10 minutes   ·  Handstand holds ·  Kick-up drills/walls ·  Hand movement   Technique: ·  Front squats ·  Bar muscle-ups/ C2Bars   WOD   15-minute AMRAP   ·    9 Front Squats (RX 60/40 Kg) ·    6 Wall walks OR 15 meters…

    Tape for hands Grips Skipping rope   Skill Development Crossovers 10 minutes   ·  Skipping drills ·  Building arm movement ·  Crossover rhythm   Technique: ·  Toes-to-Bar, Knee-raises ·  Deadlifts   WOD   17-minute AMRAP   ·    6 Deadlifts (RX 100/70 Kg) ·    12 Toes-to-Bar OR Straight leg raises ·    6 Burpees over-the-bar…

    Wrist wraps/tape Knee sleeves   Sweat bands -😊   Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  DB Thrusters   WOD   Team of 2 30-minute AMRAP   ·  Partner A: o 12/9 Calories o 12 DB Thruster (x2)   ·  Partner B: o 15-meter…