Posts by admin-1

    Wrist wraps/tape   Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Plank ·  Machine efficiency   WOD   7 Rounds EMOM   Work 50 sec/Transition 10 sec   ·    1st Min: 150-meter Run ·    2nd Min: Plank ·    3rd Min: Max Calories ·    4th Min:…

    Wrist wraps/tape Lifters Wight belt (optional)   Strength Development   Strict Press 10 – 8 – 6 – 4 – 2 5 Sets @ 2 minutes   Focus: ·   Good back position/braced core – not over arched ·   Strong shoulder drive ·   Locked glutes & knees   WOD   10 Rounds @ 90…

    Tape/Wrist wraps grips Knee Sleeves     Heart Starter 10 minutes   50/40 Calories into: 5 Rounds   ·  8 Mountain climbers ·  6 Hollow & Arches ·  4 Inchworms ·  10 Jumping Air Squats       WOD   14-minute AMRAP   1-2-3-4-5-6-7-8………   ·    Kettlebell Swings ·    Knees-to-Elbows OR Knee Raises…

    Wrist wraps Weight belt (optional)   Strength Development   10-minute EMOM   ·      1st min: Single leg Romanian Deadlifts ·      2nd min: Handstand holds – wall or floor   Focus: ·  Engaged Core, scap/lats ·  Shoulder and back positioning   WOD   8-minute EMOM   ·    Handstand Push-ups OR Piked Push-ups ·    Deadlifts…

    Wrist wraps/tape Knee sleeves Skipping rope Lifters (optional) Wight belt (optional)     Strength Development   Front Squats 10 – 8 – 6 – 4 – 2 5 Sets @ 2 minutes   Focus: ·   Good leg drive engaged lats and shoulders. ·   Breathing ·   Maintain good core tension and rack position  …

      Practice Sessions    

      The whole kit and kaboodle including a bit more of that ‘get up and go’ juice           OPEN 23.2

    Knee sleeves Wrist wraps/tape     Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Ball Slams ·  Burpees   WOD   7 Rounds EMOM   Work 50 sec/Transition 10 sec   ·    1st Min: Max Calories ·    2nd Min: Slam balls ·    3rd Min: Kettlebell…

    Wrist wraps/tape Lifters     Strength Development   Snatch Balance   5 Sets of 5 @ 3 minutes   Focus: ·   Good back position ·   Strong lockout ·   Fast feet and speed under bar ·   Engaged Core   WOD   10 Rounds @ 90 Seconds 1 Complex/round   ·     1 Squat Snatch ·    …

    Tape/Wrist wraps Knee Sleeves     Gymnastic Strength Development   12-minute EMOM   ·      1st min: Plank ·      2nd min: single arm plate circles ·      3rd min: Sit-ups ·      4th min: Box Piked HSPU’s   Focus: ·  Engaged Core, scap/lats     WOD   13 Rounds @ 90 Seconds Each round complete:  …