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Dan Pope (Tips for dealing with Knee Pain) Dan Pope (Tips for dealing with Knee Pain)
Dr. of Physical Therapy
www.fitnesspainfree.com
Rupert Egan (Muscle Up Tip) Rupert Egan (Muscle Up Tip)
William and Mary Gymnastics team - Team Power Monkey Gymnastics Coach
www.PowerMonkeyCamp.com
Rupert Egan (Training Mindset) Rupert Egan (Training Mindset)
William and Mary Gymnastics team - Team Power Monkey Gymnastics Coach
www.PowerMonkeyCamp.com
Jason Leydon (Programming for athletes) Jason Leydon (Programming for athletes)
Owner CrossFit Milford
www.CrossfitMilford.com
Joe Craig (Jump Rope Hand Position) Joe Craig (Jump Rope Hand Position)
RX Smart Gear Coach
www.RXSmartGear.com
Chris Hinshaw (Pacing) Chris Hinshaw (Pacing)
10X IronMan Competitor
www.AerobicCapacity.com
Chad Vaughn (Improving your Olympic Lifts) Chad Vaughn (Improving your Olympic Lifts)
2 Time Olympian Olympic Weightlifting
www.Powermonkeycamp.com
Monkey Method Intensive Power Monkey Fitness is proud to present the Monkey Method Intensive August 10th-12th, 2018 (Training Clinic) at CrossFit KLEW in Somerset, New Jersey.
Monkey Method Intensive is a 3-day long clinic for adults, featuring some of the world’s top coaches ...
Front Lever (Bar Tucked) Front Lever (Bar Tucked)
1)Hands shoulder width apart.
2)Start with ankles/feet touching bar
3)Lower down slowly towards horizontal position.
4)Knees/feet together throughout.
5)Elbows locked.
6)Deep tuck position.
PWRMNKY.com
HSPU (Downward Dog) HSPU (Downward Dog)
1. Hands shoulder width facing
forward
2. Elbows in, forearms vertical
3. Touch top of head to floor out in
front of hands in tripod shape
4. Press back up to open shoulder
position (ears next to ...
HSPU (Tempo deficit back to wall) HSPU (Tempo deficit back to wall)
1)Elbows in close to body
2)Tight body. Squeeze butt
3)Lower into tripod position in headstand
(equal weight on hands and
head)
4)Crown of head on ground
(NOT forehead)
5)Consistant tempo across the entire negative
...
Arch Rocks (Scaled) Arch Rocks (Scaled)
1)Maintain a uniform arch with butt tight
2)Feet together
3)Use the hands to push & assist the rocking motion
PWRMNKY.com
Calf Raises (Turned out) Calf Raises (Turned out)
1. Knees locked
2. Full stretch at the bottom
3. Raise as high as possible every rep
4. Use hands only for balance
5. Shoes off
PWRMNKY.com
Calf Raises (Turned In) Calf Raises (Turned In)
1. Knees locked
2. Full stretch at the bottom
3. Raise as high as possible every rep
4. Use hands only for balance
5. Shoes off
PWRMNKY.com
Calf Raises (Single Leg) Calf Raises (Single Leg)
1. Knees locked
2. Full stretch at the bottom
3. Raise as high as possible every rep
4. Use hands only for balance
5. Start every set on weaker leg
6. Shoes off
PWRMNKY.com
Calf Raises Calf Raises
1. Knees locked
2. Full stretch at the bottom
3. Raise as high as possible every rep
4. Use hands only for balance
5. Shoes off
PWRMNKY.com
HSPU (P-lette negative back to wall) HSPU (P-lette negative back to wall)
1)Elbows in close to body
2)Tight body. Squeeze butt
3)Lower head out in front of hands
4)Maintain an even tempo from top to bottom
PWRMNKY.com
HSPU (Tempo Box P-lette) HSPU (Tempo Box P-lette)
1)Paralletes shoulder width apart
2)Lower head in front of hands
3)Elbows tight to body
4)Maintain perpendicular torso on the press out
5)Establish HS position at the top every re
PWRMNKY.com
HSPU (Box P-lette) HSPU (Box P-lette)
1)Paralletes shoulder width apart
2)Lower head in front of hands
3)Elbows tight to body
4)Maintain perpendicular torso on the press out
5)Establish HS position at the top every rep
PWRMNKY.com
PWRMNKY.com
HSPU (Downward dog from knees) HSPU (Downward dog from knees)
1. Hands shoulder width facing
forward
2. Elbows in, forearms vertical
3. Head out in front of hands into tripod position
4. Press back up to open shoulder
position (ears next to arms)
PWRMNKY.com
HSPU (Tempo deficit negative back to wall) HSPU (Tempo deficit negative back to wall)
1)Elbows in close to body
2)Tight body. Squeeze butt
3)Tripod position in headstand
(equal weight on hands and
head)
4)Crown of head on ground
(NOT forehead)
5)Consistant tempo across the entire negative
PWRMNKY.com
HSPU (Deficit back to wall) HSPU (Deficit back to wall)
1)Elbows in close to body
2)Tight body. Squeeze butt
3)Tripod position in headstand
(equal weight on hands and
head)
4)Crown of head on ground
(NOT forehead)
5)Use a height that allows for full control
PWRMNKY.com
HSPU (Back to wall) HSPU (Back to wall)
1)Elbows in close to body
2)Tight body. Squeeze butt
3)Tripod position in headstand
(equal weight on hands and
head)
4)Crown of head on ground
(NOT forehead)
PWRMNKY.com
Overhead DB Press (Seated Tempo) Overhead DB Press (Seated Tempo)
1. Elbows in
2. Maintain even tempo from top to bottom while lowering
3. Establish lockout at the top of the rep with ears next to arms
PWRMNKY.com

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