by Steve La | Aug 9, 2022 | Uncategorized
WOD Warm-up2 Sets15-20 Anterior Tibialis Raises10 Russian Baby Makers8 Knee Over Toe Split Squat e/leg20′ Burpee Broad Jump Russian Baby Makers: https://youtu.be/g0LeYOeGB4M?t=70 Clean Warm-up/Progression Strength15 Minutes to find 1RM for 1 Clean (full squat) +...
by Steve La | Aug 8, 2022 | Uncategorized
WOD Warm-up2 Sets10 Scap Pull-ups20sec Wall Facing Handstand Hold12 Push-up to Alternating Toe Touch6 Aipa Row (3) https://youtu.be/k3e6QZYuCYY(4) https://youtu.be/0xBay-pgJvo StrengthUpper Push/Pull Re-test: Continuous Pull-up Challenge – STRICT Pull-ups EMOM,...
by Steve La | Aug 7, 2022 | WOD
WOD Warm-up2 Sets16 Alternating Glute Bridge March8 Skater Squat e/leg8 Full Squat Burpee200m Run (1) https://youtu.be/msfdrPWJ-9o StrengthPerform: 15 Minutes to build up to a 1RMLongevity: 15 Minutes to build up to a 2RM on 1+1/4 Back Squat (aim for 6-8 total sets,...
by Steve La | Aug 5, 2022 | WOD
WOD Strength3 Sets2.2.2.2 Close Grip Bench Press (3sec descent)*6-8 BB Pendlay Rows (heavy) *drop sets – 2 reps + 2 reps + 2 reps + 2 reps (stripping weight off each 2 reps)Each set of BP is 8 reps, starting at a heavy weight and going lighter each drop set....
by Steve La | Aug 4, 2022 | WOD
WOD Warm-up2 Sets10e/leg Single Leg KB DL (rig assisted)6 KB Press into Windmill (e/arm)15sec Chin-up Hold (top position)40′ Burpee Broad Jump StrengthDeficit Deadlift3 Sets of 4Standing on 1-2″ deficit, 3sec descent – NOT T&G ConditioningEvery 5...
