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7 clan Strength and Conditioning

7 clan Strength and Conditioning

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(Crossfit )Functional classes, body transformation program ,weight loss, fat loss , Personal Training

SUMMER FITNESS THROWDOWN 2026 PROVE YOUR FITNESS Power by @one.science.nutrition.in MEN INDIVIDUAL OPEN EVENT DEMO 📹 DEMO ATHLETES : Professor X 👨‍🏫 & DOC FIT 🩺 “ CHIPPER “ For time ▪️Movement 1 : 60Plate Bear Hug Squats ( 20kg ) ▪️Movement 2: 50 Burpees to Plate (20kg) ▪️Movement 3: 40 Plate Butterfly Sit ups ( 20kg) ▪️Movement 4: 30 SHUTTLE RUN 100ft ( 100 ft shuffle run = 1 rep ) # ▪️Movement 5 : 20 conventional Deadlift 100 kg ( barbell + plate weights total = 100 kg ) ▪️Movement 6 : 10 inchworm to push ups Total = 210 Reps Time cap = 15:00 mins cut off Workout Note 📝: 1) Score will be the time it taken to complete all 210 reps. Time will be recorded in full seconds. e.g : Do not round up . if the athlete finishes in 13:00 mins 36 sec , their score will be 13:00 mins 36 sec . There is a 15:00 mins time cap . 2) if they do not finish all 210 reps before the time cap , their score will be the number of reps completed. 3) The score card may be revised based on specific event rules & scoring criteria. #crossfit #kwakeithelbazar #throwdown events 04/05/2026

SUMMER FITNESS THROWDOWN 2026 PROVE YOUR FITNESS Power by @one.science.nutrition.in MEN INDIVIDUAL OPEN EVENT DEMO 📹 DEMO ATHLETES : Professor X 👨‍🏫 & DOC FIT 🩺 “ CHIPPER “ For time ▪️Movement 1 : 60Plate Bear Hug Squats ( 20kg ) ▪️Movement 2: 50 Burpees to Plate (20kg) ▪️Movement 3: 40 Plate Butterfly Sit ups ( 20kg) ▪️Movement 4: 30 SHUTTLE RUN 100ft ( 100 ft shuffle run = 1 rep ) # ▪️Movement 5 : 20 conventional Deadlift 100 kg ( barbell + plate weights total = 100 kg ) ▪️Movement 6 : 10 inchworm to push ups Total = 210 Reps Time cap = 15:00 mins cut off Workout Note 📝: 1) Score will be the time it taken to complete all 210 reps. Time will be recorded in full seconds. e.g : Do not round up . if the athlete finishes in 13:00 mins 36 sec , their score will be 13:00 mins 36 sec . There is a 15:00 mins time cap . 2) if they do not finish all 210 reps before the time cap , their score will be the number of reps completed. 3) The score card may be revised based on specific event rules & scoring criteria. #crossfit #kwakeithelbazar #throwdown events

SUMMER FITNESS THROWDOWN 2026 PROVE YOUR FITNESS Power by @one.science.nutrition.in WOMEN INDIVIDUAL OPEN EVENT DEMO 📹 “DOWN & BACK CHIPPER “ For time ▪️Movement 1 : 40 Air Squats ▪️Movement 2: 30 RUSSIAN DUMBBELL or KETTLEBELL SWINGS ( 12.5kg for dumbbell ) ( 12.5kg for Kettlebell) ▪️Movement 3: 20 BURPEES TO PLATE ▪️Movement 4: 15 SHUTTLE RUN 100ft ( 100 ft shuffle run = 1 rep ) ▪️Movement 5 : 15 PLATE THRUSTERS ( 15kg ) ▪️Movement 6: 20 BURPEES TO PLATE ▪️Movement 7: 30 RUSSIAN DUMBBELL or KETTLEBELL SWINGS ( 12.5kg for dumbbell ) ( 12.5kg for kettlebell) ▪️ Movement 8 : 40 AIR SQUATS Total = 210 Reps Time cap = 15:00 mins cut off Workout Note 📝: 1) Score will be the time it taken to complete all 210 reps. Time will be recorded in full seconds. e.g : Do not round up . if the athlete finishes in 11:00 mins 46 sec , their score will be 11:00 mins 46 sec . There is a 15:00 mins time cap . 2) if they do not finish all 210 reps before the time cap , their score will be the number of reps completed. 3) The score card may be revised based on specific event rules & scoring criteria. #crossfit #kwakeithelbazar #throwdown #event #demo 02/05/2026

SUMMER FITNESS THROWDOWN 2026 PROVE YOUR FITNESS Power by @one.science.nutrition.in WOMEN INDIVIDUAL OPEN EVENT DEMO 📹 “DOWN & BACK CHIPPER “ For time ▪️Movement 1 : 40 Air Squats ▪️Movement 2: 30 RUSSIAN DUMBBELL or KETTLEBELL SWINGS ( 12.5kg for dumbbell ) ( 12.5kg for Kettlebell) ▪️Movement 3: 20 BURPEES TO PLATE ▪️Movement 4: 15 SHUTTLE RUN 100ft ( 100 ft shuffle run = 1 rep ) ▪️Movement 5 : 15 PLATE THRUSTERS ( 15kg ) ▪️Movement 6: 20 BURPEES TO PLATE ▪️Movement 7: 30 RUSSIAN DUMBBELL or KETTLEBELL SWINGS ( 12.5kg for dumbbell ) ( 12.5kg for kettlebell) ▪️ Movement 8 : 40 AIR SQUATS Total = 210 Reps Time cap = 15:00 mins cut off Workout Note 📝: 1) Score will be the time it taken to complete all 210 reps. Time will be recorded in full seconds. e.g : Do not round up . if the athlete finishes in 11:00 mins 46 sec , their score will be 11:00 mins 46 sec . There is a 15:00 mins time cap . 2) if they do not finish all 210 reps before the time cap , their score will be the number of reps completed. 3) The score card may be revised based on specific event rules & scoring criteria. #crossfit #kwakeithelbazar #throwdown #event #demo

Summer Fitness Throwdown 2026 Presented by Sangai fit 7 clan Strength and Conditioning. Powered by @one.science.nutrition.in 1st 2nd and 3rd place finishers will recieve supplements ,medal,trophy and certificate. For registraition plz enquire @7clanstrength_conditioning and @tfitmanipur “ PROVE YOUR FITNESS “ Event Rules & Regulations 1. All the participants must warm up properly before the event . 2. Participants must use proper form & technique during the event . 3. Participants must wear appropriate attire & footwear during the event . 4. Participants must follow all instructions given by the event officials 5. Participants must not engage in any unsportsmanlike conduct during the event . 6. Participants must not use any prohibited substances during the event. 7. Participants must respect the rules & regulations of the event. 8. Participants must be 18 years of age or older to participate. 9. Participants must sign waiver of liability before the event . Note : 1. The score card may be revised based on specific event rules & scoring criteria . 2. please check with the event officials for any updates or changes to scorecard. 01/05/2026

Summer Fitness Throwdown 2026 Presented by Sangai fit 7 clan Strength and Conditioning. Powered by @one.science.nutrition.in 1st 2nd and 3rd place finishers will recieve supplements ,medal,trophy and certificate. For registraition plz enquire @7clanstrength_conditioning and @tfitmanipur “ PROVE YOUR FITNESS “ Event Rules & Regulations 1. All the participants must warm up properly before the event . 2. Participants must use proper form & technique during the event . 3. Participants must wear appropriate attire & footwear during the event . 4. Participants must follow all instructions given by the event officials 5. Participants must not engage in any unsportsmanlike conduct during the event . 6. Participants must not use any prohibited substances during the event. 7. Participants must respect the rules & regulations of the event. 8. Participants must be 18 years of age or older to participate. 9. Participants must sign waiver of liability before the event . Note : 1. The score card may be revised based on specific event rules & scoring criteria . 2. please check with the event officials for any updates or changes to scorecard.

FREE COMMUNITY WORKOUT!! 🤝 This Is your chance to try CrossFit ! Whether you ‘re brand new to exercise or think you’re too old !! Come try for yourself !! 🗓️ w.e.f 28th March , Saturday 2026 Community WOD features 💁🏻‍♀️ Accessible Training , Scalable, No experience required ,social connection . beginners friendly, accessible to all fitness levels , session focus on functional, scalable body weight or light weight movements.All levels welcome , No experience needed . just show up & move ! #crossfit #manipur #kwakeithelbazar #imphal_manipur #freecommunuitywod 24/03/2026

FREE COMMUNITY WORKOUT!! 🤝 This Is your chance to try CrossFit ! Whether you ‘re brand new to exercise or think you’re too old !! Come try for yourself !! 🗓️ w.e.f 28th March , Saturday 2026 Community WOD features 💁🏻‍♀️ Accessible Training , Scalable, No experience required ,social connection . beginners friendly, accessible to all fitness levels , session focus on functional, scalable body weight or light weight movements.All levels welcome , No experience needed . just show up & move ! #crossfit #manipur #kwakeithelbazar #imphal_manipur #freecommunuitywod

We want to say a huge thanx you and well done to everyone that took part in the 2026 CrossFit Open . We have witnessed some incredible fitness and we are excited for another year of training with everyone! Thank you 🙏 also to those that came to support and cheer on the members taking part , it showed us all how strong our @7clanstrength_conditioning community is and it created some unforgettable moments . Big Day ✌️ What a year ! 👏🏻 #crossfit #iminopen #education #fitness #kwakeithelbazar 15/03/2026

Crossfit open 2026

We want to say a huge thanx you and well done to everyone that took part in the 2026 CrossFit Open . We have witnessed some incredible fitness and we are excited for another year of training with everyone! Thank you 🙏 also to those that came to support and cheer on the members taking part , it showed us all how strong our @7clanstrength_conditioning community is and it created some unforgettable moments . Big Day ✌️ What a year ! 👏🏻 #crossfit #iminopen #education #fitness #kwakeithelbazar

Manipuri Version #crossfit gymnastics foundation . How to do Pull ups for beginners & How to do The perfect Pull ups . Progression (A)4 weeks Work every alternating days . 1) dumbbell Bent over rows 8 -10 reps x 3 sets Rest 1:00 mins between set to set 2) Rings or TRX body rows : 10 - 12 reps x 3 sets Rest 1:00 mins between set to set Progression (B) ( 3 -4 weeks ) Work every alternating days 1) negative Box pull ups on a box 6-8 reps focus on quality. X 3 sets rest 1:00 mins between set to set 2) supinated Pull ups 4 to 5 reps work every mins x 5 sets Progression ( C ) 2 -3 weeks Work every alternating days 1) Jump pull ups 5 reps work EMOM x 5 sets 2) Floor Drill hollow Rock 8 -10 reps + Arch rock 8 -10 reps x 4 sets ( rest as needed between set to set ) Progression ( D) ( 3- 4 weeks ) 1) Kip swings on the bar ( hollow + arch ) fast momentum 6 - 8 reps x 3 sets rest as needed between set to set 2) 1 Kip + 1 Kip pull ups complex practice 5 reps work every 2:00 mins x 3 sets Work every alternating days . “practice makes Perfect “ Head Coach @lembaofficial1 Demo coach @thokchom.a ( Jr .coach ) #crossfit #kwakeithel 01/12/2025

Manipuri Version #crossfit gymnastics foundation . How to do Pull ups for beginners & How to do The perfect Pull ups . Progression (A)4 weeks Work every alternating days . 1) dumbbell Bent over rows 8 -10 reps x 3 sets Rest 1:00 mins between set to set 2) Rings or TRX body rows : 10 - 12 reps x 3 sets Rest 1:00 mins between set to set Progression (B) ( 3 -4 weeks ) Work every alternating days 1) negative Box pull ups on a box 6-8 reps focus on quality. X 3 sets rest 1:00 mins between set to set 2) supinated Pull ups 4 to 5 reps work every mins x 5 sets Progression ( C ) 2 -3 weeks Work every alternating days 1) Jump pull ups 5 reps work EMOM x 5 sets 2) Floor Drill hollow Rock 8 -10 reps + Arch rock 8 -10 reps x 4 sets ( rest as needed between set to set ) Progression ( D) ( 3- 4 weeks ) 1) Kip swings on the bar ( hollow + arch ) fast momentum 6 - 8 reps x 3 sets rest as needed between set to set 2) 1 Kip + 1 Kip pull ups complex practice 5 reps work every 2:00 mins x 3 sets Work every alternating days . “practice makes Perfect “ Head Coach @lembaofficial1 Demo coach @thokchom.a ( Jr .coach ) #crossfit #kwakeithel

Olympic Weightlifting 🏋️‍♀️ tutorial Manipuri Version . Demo Coach @lembaofficial1 ( Head coach @7clanstrength_conditioning Start 👉🏻 barbell grip where the thumb is placed on the bar first and then is secured by the fingers overlapping it. This creates a secure, "hooked" hold, often called a double overhand grip. It is commonly used in Olympic weightlifting, powerlifting, and other strength sports because it provides a more secure grip than a standard overhand grip. Clean drills before clean ( empty barbell ) A) Clean Deadlift B) Clean Pull C) Clean high pull D) Muscle clean E) Power land ( Front rack ) F) Tall Power Clean G) Squat clean ( mid - shin ) H) Front Squats These drills focus on specific components of the clean, such as keeping the bar close to the body, developing a strong pull, and improving posture, before executing the full lift with increasing weight. #crossfit kwakeithelbazar #kwakeithel #educationalcontent 26/11/2025

Olympic Weightlifting 🏋️‍♀️ tutorial Manipuri Version . Demo Coach @lembaofficial1 ( Head coach @7clanstrength_conditioning Start 👉🏻 barbell grip where the thumb is placed on the bar first and then is secured by the fingers overlapping it. This creates a secure, "hooked" hold, often called a double overhand grip. It is commonly used in Olympic weightlifting, powerlifting, and other strength sports because it provides a more secure grip than a standard overhand grip. Clean drills before clean ( empty barbell ) A) Clean Deadlift B) Clean Pull C) Clean high pull D) Muscle clean E) Power land ( Front rack ) F) Tall Power Clean G) Squat clean ( mid - shin ) H) Front Squats These drills focus on specific components of the clean, such as keeping the bar close to the body, developing a strong pull, and improving posture, before executing the full lift with increasing weight. #crossfit kwakeithelbazar #kwakeithel #educationalcontent

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