Posts by admin-1

      Grips     Gymnastics Development   10 Minute EMOM   ·  1st min: Ring Rows/Transitions ·  2nd min: Handstand Holds/Shoulder Taps   Focusing on: ·  Consistent sets ·  Braced core   WOD   8-minute EMOM Every minute complete   ·   Handstand Push-ups OR Box Piked Push-ups ·   Sit-ups   Rest 2 minutes…

    Practice Sessions    

      Knee sleeves Running shoes Tape for hands (Russell)   Hero WOD   “SC4”   Sgt. Michael Stephen Stone County Sheriff’s Office   Killed on Duty 18/07/2019 Arkansas USA   For Time:   Buy-in: ·   44 Push-ups Directly into, 4 rounds of:   ·   400-meter Run ·   4 Front Squats (RX 52/38½ Kg)…

    Lifters (for OH Squats) Grips Knee sleeves Tape for hands (Russell)   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   WOD   15-minute AMRAP  …

    Wrist wraps/tape Running shoes   Gymnastics Development   10 Minute EMOM   ·  1st min: Strict Pull-ups ·  2nd min: Handstand Holds   Focusing on: ·  Consistent sets ·  Braced core   WOD   17-minute CAP   10-9-8-7-6-5-4-3-2-1   ·     Handstand Push-ups OR Box Piked Push-ups ·     200-meter Run   Focusing on: ·  …

    Tape for hands (Russell) Wrist wraps Knee Sleeves   Strength Development   Deadlifts   5 – 5 – 5 – 5 – 5  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Strong leg drive ·  Pushing ground away   WOD   10 Rounds @ 90 seconds   ·    …

    Grips Knee sleeves Lifters Tape for hands (Russell)     Strength Development   Thrusters from the Rack    5 Set of 5 @ 65% 1RM 2 minutes/set   Focus: ·  Braced core & shoulders ·  Strong hip/leg drive ·  Depth in squat   WOD   For Time: 10-minute CAP   ·     60 Clean…

    Grips Tape for hands (Russell) Running shoes   Movement Warm-up   ·      Shoulder mobility ·      Hip mobility ·      Dumbbell Snatches ·      Pull-ups   WOD   36 Minute You Go/I Go E2MOM   ·   8 DB Alternating Arm Snatches ·   2 Shuttle runs (2 X across the Box and back) ·   8 Pull-ups ·  …

    Practice Sessions    

      Knee sleeves Running shoes   Hero WOD   “Helton”   U.S. Air Force 1st Lt. Joseph D. Helton (24)   KIA 08/09/2009 Baghdad Iraq   3 Rounds for Time:   ·   800-meter Run ·   30 DB Squat Cleans (RX 2x 22½/15 Kg) ·   30 Burpees Aiming for: ·   Good consistent sets on…