Posts by admin-1

    A smile   Gymnastics Development   10 Minute EMOM   ·  1st min: Ring Rows ·  2nd min: Plank   Focusing on: ·  Consistent sets ·  Braced core   WOD   For Time: 18-minute CAP   21-18-15-12-9-6-3   ·   Heavy kettlebell Swings ·   Sit-ups/GHDs ·   100-meter Run     Aiming to build: · …

      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 Wrist wraps/tape   Strength Development   Thrusters from the Rack   5 – 5 – 5 – 5 – 5  60% 1RM 5 sets @ 2 minutes/set   Focus: ·  Braced core & shoulders ·  Strong hip/leg drive ·    Depth in squat     WOD   10 Rounds @ 90 seconds…

      Tape Wrist wraps   WOD #1   7 Minute EMOM   ·  6 Dumbbell Snatches ·  4 Box Jumps (RX 30”/24”)   Rest 2 minutes   WOD #2   7 Minute EMOM   ·    6 DB Overhead Lunge Steps ·    4 Box Jumps (RX 24”/20”)   Focusing on: ·  Strong shoulder position…

    Grips Skipping rope   Gymnastics Development   10 Minute EMOM   ·  1st min: Strict Pull-ups ·  2nd min: L-Sit Rings OR Plate elevations   Focusing on: ·  Engaged Lats. ·  Braced core   WOD   For Time: 20-minute CAP   10-9-8-7-6-5-4-3-2-1   ·     Toes-to-Bar OR Straight leg raises ·     20 Double-unders  …

    Lifters Knee sleeves Tape for hands (space btw thumb and forefinger)   Strength Development   Front Squats   5 – 5 – 5 – 5 – 5  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Strong hip/leg drive ·  Building to 1RM for future program   WOD  …

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, mountain climber complex   Banded Shoulder and Glute activations   Movement warm ups     Hero WOD   “Bowen”   Captain Jeffery Bowen Asheville Fire Dept.   Died 28/07/2011   3 Rounds for Time:   ·   800-meter Run ·   7 Deadlifts (RX 125/84 Kg) ·   10…

    200m run   Rig/bands – active shoulders     Movement Development   Rope Climbing Technique   ·  Locking feet ·  Bites ·  Arm positions   Focusing on: ·  Braced core ·  Active shoulders ·  Leg drive ·  Improving proficiency – bite size     WOD   36 Minute You Go/I Go E2MOM  …

  Calf pumps, scorpions, air squats with Thoracic twists   Shoulder activations (bands, dowel, rig)   Push up & M/C complexes   DT complex – warm up   Strength Development   Overhead Squats   5 – 5 – 5 – 5 – 5  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders…