by Steve La | Jul 17, 2022 | Uncategorized
WOD Warm-up2 Sets50 Single Unders | 30 DU10e/leg BB Rack Knee Over Toe Split Squat (paused)10 BB Sumo Stance Goodmorning Strength1 + 1/4 Back Squat4 Working sets of 4 repsTempo: 2sec descent, 1sec pause at bottom ConditioningFor Time:3-6-9-6-3 | 4-8-12-8-4Curtis P...
by Steve La | Jul 15, 2022 | Uncategorized
WOD Warm-upBanded Stretches + Dynamic Warm-up 2 Sets20 Supinated Banded Pull-aparts12e/side DB Side Plank Powell Raise6 Double Push-up Burpee12/10 Calorie Row Powell Raise: https://youtu.be/eQflPl9LjWk ConditioningIn Teams of 2, Partners Alternating Rounds, 10 Rounds...
by Steve La | Jul 14, 2022 | Uncategorized
WOD Warm-upMobility: Ragdoll, Hamstring, Adductor, Child’s Pose Box Stretch 2 Sets20sec Copenhagen Plank e/side6e/leg Box Blast Off12 Alt KB Crossbody RDL100m Run Strength4 Sets (working sets)5 Tempo Deadlifts (3111)Rest 2 Minutes between each working set Tempo:...
by Steve La | Jul 13, 2022 | Uncategorized
WOD Warm-up6 Minutes Foam Roll/LXB Smash – Athlete’s Choice Tabata (20s work/10sec rest) x 2 Rounds (4 Minutes)(1) Hollow Rock or Hold(2) Superman Extensions(3) Scap Push-up(4) Alternating Tripod w/ Overhead Reach Skill10 Minutes Practicing T2B Progression...
by Steve La | Jul 12, 2022 | Uncategorized
WOD Warm-upPVC Pipe Warm-up Clean Progression StrengthClean ComplexEvery 2 Minutes x 5 Sets1.1 Pause Power Clean (2sec below knee each rep)2 reps 1 + 1/4 Front Squat (1) https://youtu.be/Jr1E4Dfk3IY ConditioningEvery 5 Minutes x 4 Rounds (Record time each round):12/10...
