Posts by admin-1

    Tape for hands Skipping Rope   Heart Starter 10 minutes 5 Rounds   ·  100-meter Run ·  10 Forward Lunge Steps ·  10 sec Handstand hold ·  20 Calf pumps   Also, warm-up: ·   DB Snatches ·   Double-unders   WOD   For Time   20-minute CAP   1-2-3-4-5-6-7-8-9-10 Alternating DB Snatches   2-4-6-8-10-12-14-16-18-20…

    Wrist wraps/tape Knee sleeves Grips Lifters (optional)     Strength Development   Deadlifts 10 – 8 – 6 – 4 – 2 5 Sets @ 3 minutes   Focus: ·   Good leg drive engaged lats and shoulders. ·   Breathing ·   Maintain good core tension   WOD   15-minute EMOM   ·    Thrusters (RX…

      Practice Sessions    

      The whole kit and kaboodle including a bit more of that ‘get up and go’ juice           OPEN 23.1

    Knee sleeves Wrist wraps/tape     Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Sit-up’s/GHD ·  Kettlebell Swings   WOD   7 Rounds EMOM   Work 50 sec/Transition 10 sec   ·    1st Min: Max Calories ·    2nd Min: Sit-ups OR GHD’s ·    3rd Min:…

    Wrist wraps/tape Grips Running shoes     Strength Development   Pendlay Rows 10 – 8 – 6 – 4 – 2 5 Sets @ 2 minutes   Focus: ·   Good neutral back position ·   Strong pulls – bar to mid chest ·   Engaged Core – don’t bounce the pull   WOD   6…

    Tape/Wrist wraps Grips Skipping rope     Gymnastic Strength Development   12-minute EMOM   ·      1st min: tuck to hollow ·      2nd min: single arm plate circles ·      3rd min: dead stop hollow + superman ·      4th min: thoracic rot. +DB   Focus: ·  Engaged Core, scap/lats     WOD   13 Minute…

    Tape for hands Lifters   Strength Development   Back Squats 10 – 8 – 6 – 4 – 2 5 Sets @ 3 minutes   Focus: ·   Squat depth ·   Breathing ·   Maintain good core tension through the squat     WOD   10 Rounds @ 90 Seconds   1 Complex/Round   ·    …

    Wrist wraps/tape Knee sleeves Grips     Strength Development   12-minute EMOM   ·      1st min: Ring Rows ·      2nd min: L-Sit/Leg raises ·      3rd min: Box (piked) HSPU’s   Focus: ·   Engaged Core,   Partner WOD   You Go/I Go Swap after each round   14-minute AMRAP   ·    5 Handstand Push-ups…

Practice Sessions 4:30 Pilates With Emily Glennie