Posts by admin-1

      Tape/Wrist wraps Knee sleeves Skipping rope     WOD   6 Rounds for Time:   10-minute CAP   ·  10 Toes-to-Bar OR Straight Leg Raises ·  10 Alternating Dumbbell Snatches Aiming for unbroken sets and fast transition between the movements     Technique Development   10 Rounds @ 90 seconds   1…

      Knee sleeves Tape for hands Lifters (optional) Running Shoes   Hero WOD “Baird”   AMRAP in 13 Minutes   ·     Buy-in 600-meter Run (2 min CAP)   Then 3 Rounds of: ·     1 min – max Pullups ·     1 min – max Deadlifts (RX 90/70 Kg) ·     1 min – Lateral Burpees…

      Wrist wraps/tape Knee sleeves Lifters Grips   Strength Development   Back Squats   10 – 8 – 6 – 4 – 2  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Strong hip/leg drive ·  Focus on technique and depth in squat   Hero WOD   “Michael Cammarata”…

    practice Sessions    

      Knee sleeves Grips Wrist wraps/tape     Hero WOD   “Jack”   US Army Sgt. Jack M Martin III (26) 3rd Batt. 1st Special Forces Group Died 29/09/2009 Jolo Island, Philippines   20-minute AMRAP   ·      10 Push Presses (RX 52/38½ Kg) ·      10 Kettlebell Swings (RX 24/16 Kg) ·      10 Box…

      Running shoes Knee sleeves Wrist wraps/tape   Mobility & Movement Warm-up   Focus: ·  Shoulders ·  Hips ·  core     Partner WOD   8-minute AMRAP   Partner 1: Calories Ski Erg or Bike Partner 2: 25 Wallballs   Rest 2 minutes   8-minute AMRAP   Partner 1: Calories Row Partner 2:…

      Wrist wraps/tape Knee Sleeves Lifters (optional) Grips     Strength Development   Overhead Squats   5 – 5 – 5 – 5 – 5  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Strong hip/leg drive ·  Focus on technique ·  ‘break the bar overhead’     WOD…

      Tape/Wrist wraps Running shoes Knee sleeves Skipping rope     Strength Development   Single Leg Box Squats   10-minute EMOM   Focus: ·  Single leg box squats 3/leg Aiming to build EQUAL mobility and strength in each leg … don’t bounce into it.     WOD   “Good Bye Gabby”   For…

      Wrist wraps/tape Knee sleeves Running shoes Grips   Mobility & Movement Warm-up   Focus: ·  Shoulders ·  Hips ·  Ankles ·  Pull-ups ·  Thrusters   Partner WOD     35-minute AMRAP   ·    1 mile run together   Directly into rounds of: ·    40 Pull-ups ·    40 bar facing burpees ·    40…

      Knee sleeves Tape for hands Lifters (optional)   WOD   For Time: 20-minute CAP   20 – 15 – 10 – 5   ·     Deadlifts ·     Power Cleans ·     200-meter Run Men’s: (RX 70, 80, 90, 100 Kg)   Women’s: (RX 50, 55, 60, 65 Kg)   Focusing on: ·   Strong pulls,…