by Steve La | Jan 1, 2023 | WOD
WOD Warm-upDynamic Warm-up 2 Sets8 Sumo BB Goodmorning8 Back Rack BB Jump Squat8 Hang Muscle Snatch10/8 Calorie Row Snatch Progression Warm-up StrengthSnatch ComplexEMOM x 10 Minutes – Building every set as technique allows:1 Snatch Lift Off + 1 Segment Power...
by Steve La | Dec 30, 2022 | WOD
WOD Warm-upDynamic Warm-up 3 Sets400m/200m/100m Run (gradually increase speed each round)12e/side Single Arm KB Bent Over Row (18-44#)8e/side Plank KB Pullthrough ConditioningIn Teams of 2, partners alternating rounds, 8 Rounds for Time:100m Sprint12 KB Goblet Squat...
by Steve La | Dec 29, 2022 | WOD
WOD Warm-upDynamic Stretches 2 Sets6 Single Arm KBS6 Single Arm Push Press6 Single Arm Front Rack Squat (e/side)15-20sec Hanging Knee Tuck Hold15sec Rower Sprint Strength(15 Minutes) Find 1RM or 3RM (T&G) on Deadlift Suggested Format:2-3 Warmup sets,...
by Steve La | Dec 28, 2022 | WOD
WOD Warm-up2 Sets20s/20s/20s Bike (easy, moderate, hard)5 Scap Push-up into Downward Dog5 Double Push-up Burpee20 Supinated Banded Pull-apart Strength(15 Minutes) Find 1RM or 3RM on Bench Press Suggested Format:2-3 Warmup sets, then…Set 1 – 2/4 reps @ RPE...
by Steve La | Dec 27, 2022 | WOD
WOD Warm-up2 Sets5 Burpee Vertical Jump (max height)15e/leg Long Pulsing Split Stance6e/side Single Arm DB Clean to Windmill Press200m Run StrengthEvery 2:30 x 6 Sets2/2/2/1/1/1 Back Squat *Ensure that the area around you is clear and ask for a spotter, if needed Set...
