Posts by admin-1

    Happy New Year – Practice Sessions    

      Knee sleeves Grips Wrist wraps/tape     WOD   “A Winter’s Day”   10 Rounds for Time:   36 Minute CAP   ·      6 Pull-ups ·      6 Box-Jumps (RX 24”/20”) ·      6 Deadlifts (RX 60/40 Kg) ·      6 Toes-to-Bar ·      6 Power Cleans ·      6 Burpees ·      For the last round do…

    Lifters Knee sleeves Wrist wraps/tape   Mobility & Movement Warm-up   Focus: ·  Shoulders ·  Hips ·  Ankles     Team WOD   For Time:   In a Team of 3:   15,000 Kg Ground-to-Overhead   1 Person working at a time   Aiming to build: ·  Consistent sets ·  Pacing ·  Fast…

    Wrist wraps/tape Knee Sleeves Skipping rope     Lifting Development   10 Minute EMOM   ·  1st min: Banded ankle stretches/lateral kicks ·  2nd min: World’s Greatest Stretch   Focusing on: ·  Consistent sets ·  Braced core ·  Increasing range of motion   WOD   5 Rounds for Time: 8 minutes   ·    …

    Tape/Wrist wraps Running shoes Knee sleeves     Mobility & Movement Warm-up   Focus: ·  Shoulders ·  Hips ·  Ankles     Benchmark WOD   “Ellen”   3 Rounds for Time: 16-minute CAP   ·     20 Burpees ·     21 Dumbbell Snatches (RX 22½/15 Kg) ·     12 DB Thrusters (2X 22½/15 Kg)   When…

    Grips Knee sleeves Tape for hands Lifters   Mobility & Warm-up   12 Minute EMOM   ·  1st min: Bird Dogs ·  2nd min: Banded Shoulder rotations ·  3rd min: Plated squats and ankle stretches   Focusing on: ·  Consistent sets ·  Increasing range of motion   WOD   20 Minute EMOM  …

    Wrist wraps/tape Skipping rope Knee sleeves Running shoes   Mobility & Movement Warm-up   Focus: ·  Shoulders ·  Hips ·  Ankles ·  Double-unders   Partner WOD   “Put Down the Ham!”   For Time with a Partner   ·    100 calories row/ski-erg/assault bike ·    80 Sit-ups ·    60 Cleans (RX60/40 Kg) ·    40…

      MERRY CHRISTMAS   WOD   “Been Naughty OR Nice?”   For Time:   10-9-8-7-6-5-4-3-2-1   ·      Devil’s Press ·      Toes-to-Bar OR straight leg raises ·      Clean & Jerks (RX 50/35 Kg) ·      100-meter Run between sets   Have a safe and blessed Christmas

      Knee sleeves Wrist Straps     Smartwod Christmas WOD   “SWOLY Night”   For Time:   ·   50 Burpees ·   40 Goblet Squats (RX 22½/15 Kg) ·   30 Push-ups ·   20 Plate Ground-to-Overhead (RX 20/10 Kg) ·   10 Wall walks ·   20 Plate G-2-OH ·   30 Push-ups ·   40 Goblet Squats ·  …

    Rope climbing shoes Knee sleeves/long socks Gloves/tape for hands   Movement Development   Rope Climbing Technique   ·  Locking feet ·  Bites ·  Arm positions   Focusing on: ·  Braced core ·  Active shoulders ·  Leg drive ·  Improving proficiency – bite size   WOD   10 Rounds for Time:   24-minute CAP…