by Steve La | Aug 28, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Row20sec Pulsing Split Stance Hold (e/side)8 Full Squat Burpee12 Hanging Strict Knee Raises (2) https://youtu.be/ibAk2a6rH4g?list=TLPQMjgwODIwMjImtfH8nkVF9Q StrengthBack Squat (Speed Focus)2 Reps Every 45sec x 12 Rounds (9 Minutes) Focus...
by Steve La | Aug 26, 2022 | WOD
WOD Conditioning3 Rounds for Time, In Teams of 2, One Partner Working at a Time:600m Partner Run40 Wallball (20/14)20 Pull-up | C2B10 Power Clean (135/95) | (155/115)
by Steve La | Aug 25, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets5e/side Shinbox Goodmorning5 BB Jefferson Curls5 Aipa Rows8e/side BB Front Rack Reverse Lunge Jefferson Curl: https://youtu.be/XQsA_8tk6-0?t=63 StrengthEvery 2 Minutes x 4 Rounds4 Pause Deadlifts (pause 1sec right below knee)...
by Steve La | Aug 24, 2022 | Uncategorized
WOD Warm-upMobilityLXB Smash: Traps, Pecs, Rotator CuffFoam Roll: T-Spine, Lats, Triceps, Hips 2 Sets10 Scap Pull-ups6e/side Half Kneeling KB Windmills10e/dir KB Pull Though SkillKipping Pull-up Progression (6-8 minutes):Beginner: 15-20sec Extended Planks + Weighted...
by Steve La | Aug 23, 2022 | Uncategorized
WOD Warm-upBanded Upperbody Stretch PVC Pipe Warm-up 2 Sets (BB Complex):3 Hang High Snatch Pull3 Hang Muscle Snatch3 OHS3 Drop Snatch StrengthEvery 90 seconds x 6 Rounds (building in weight as technique allows):2 Hang Power Snatch (above knees)1 Low Hang Power Snatch...
