Posts by admin-1

      Knee sleeves Grips Wrist wraps/tape     Hero WOD   “The Seven”   7 CIA Officers & 1 Jordanian Officer   Killed 30/12/2009 Southern Iraq   7 Rounds for Time:   ·     7 Handstand Push-ups OR Piked Push-ups ·     7 Thrusters (RX 61/42½ Kg) ·     7 Knees-to-Elbows OR Knee Raises ·     7…

    Knee sleeves Wrist wraps/tape Lifters (optional)   Strength Development   Front Squats   10 – 8 – 6 – 4 – 2  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Good front rack position ·  Strong hip/leg drive ·  Focus on technique and depth in squat   WOD…

    Wrist wraps/tape Knee Sleeves Grips Running Shoes   Technique Development   Bar Muscle-ups 9-minute EMOM   ·     1st min: low bar pullbacks on rollers ·     2nd min: explosive or weighted glute bridges ·     3rd min: Lat and Thoracic Spine rollouts   Focus: ·  Technique development   WOD   7 Minute AMRAP   ·   …

    Tape/Wrist wraps Knee sleeves Flowers     Heart Starter   3 Rounds of:   ·   100-meter Run ·   3 Mountain Climber Complexes ·    20 Calf pumps   Partner WOD   You Go/I Go 30 minutes (6 Rounds Each)   Partner 1: In 2:30 complete: ·    19 Calories ·    19 Wallballs   ·    Partner…

    Knee sleeves Tape for hands Lifters (optional)     Strength Development   Deadlifts   10 – 8 – 6 – 4 – 2  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Engaged lats. ·  Strong leg drive ·  Do not drop each one!   WOD   15-minute EMOM…

    Wrist wraps/tape Knee sleeves Lifters Grips Skipping rope   Technique Development   Squat Cleans 8 Minute EMOM   ·  2 Squat Cleans   Focus: ·   Technique development & refinement ·   Pulls, extensions ·   Fast under bar   WOD   For Time:   8 Minute CAP   ·    25 Toes-to-Bar OR Straight leg raises…

    Practice Sessions    

      Knee sleeves Grips Wrist wraps/tape Running Shoes   Hero WOD   “Daniel”   US Army Sgt. 1st Class Daniel Crabtree   Killed 08/06/2006 Al Kut, Iraq   For Time:   ·      50 Pullups ·      400-meter Run ·      21 Thrusters (RX 42½/29 Kg) ·      800-meter Run ·      21 Thrusters ·      400-meter Run ·     …

      Knee sleeves Wrist wraps/tape   Movement Development   Handstand Walks   ·  Wall holds/balance ·  Freestanding kickup/holds ·  Walking   Focusing on: ·    HS Active shoulders ·    Braced core & glutes   WOD   32-minute E2MOM You Go/I Go   In 2 minute Complete:   ·  3 Wall walks OR 5 metre…

      Wrist wraps/tape Knee Sleeves Lifters (optional) Grips     Mobility & Movement Warm-up   Focus: ·  Shoulders ·  Hips ·  Core ·  Burgener Warm-up   WOD   30 Rounds for Time: 30-minute CAP   ·     5 Wallballs ·     3 Box Jump-overs (RX 24”/20”) ·     1 Heavy Clean   Focusing on: ·   Pacing…