by Steve La | Aug 3, 2022 | WOD
WOD MobilityLXB/Foam Roll: Lats, Rotator Cuff, Tricep, T-spine/Traps Skill(6-8 Minutes) Practice any variation of the T2B progressions we’ve been working on the past 5 weeks. Strength3 Sets12-15 Straight Arm Cable Pulldown3 Weighted Tempo Dips (22X1)*12-15...
by Steve La | Aug 2, 2022 | Uncategorized
WOD Warm-upBanded Stretches Clean Warm-up/Progression StrengthClean ComplexEvery 2 Minutes x 5 Rounds (10 Minutes)1 Clean Lift Off + 1 Clean (full squat) + Front Squat (3sec descent) Clean Lift Off: https://youtu.be/RZwdUQNx50Q?t=7 ConditioningFor Time:400m Run15 Box...
by Steve La | Aug 1, 2022 | WOD
WOD Warm-up2 Sets12e/side Side Plank Thread the Needle16 Alternating Quadruped KB Pull Through10 e/side Half Kneeling KB Waiter’s Press (2) https://youtu.be/WQyNCzqNqso(3) https://youtu.be/CGmXT5SfgJI StrengthEMOM x 12 Rounds (6 Sets) – building as ableOdd...
by Steve La | Jul 31, 2022 | Uncategorized
WOD Warm-up2 Sets100m Run12 Hanging Knee Tucks10e/leg Knee Over Toe Split Squat12 BB Sumo Stance Goodmornings StrengthBack Squat4 Working sets of 4 reps (heavier than last week) Tempo: 2sec descent, 1sec pause at bottom Conditioning4 Rounds for Time (15 Minute Time...
by Steve La | Jul 29, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets30 Double Under / 40 Single Jump8e/side Single Arm KB Swing6e/side KB Press into Windmill ConditioningIn Teams of 2, 6 Rounds for Time, partners alternating complete rounds:20 Double Under4 DB Devil’s Press (50/35)6 DB...
