by Steve La | Jul 11, 2022 | Uncategorized
WOD Warm-up2 Sets100 Jump Rope or 40 Double Under20 Alternating Quadruped Shoulder Tap15 DB or Plate Lu Raises (2.5-15#)15 Bent Over Reverse Flies Lu Raises – https://youtu.be/J7zEP4WujbQ StrengthEMOM x 14 Rounds (7 Sets) – building as ableOdd – 5 BB...
by Steve La | Jul 10, 2022 | Uncategorized
WOD Warm-up2 Sets10/8 Calorie Bike5e/side Shinbox Goodmorning6e/side Half Kneeling KB Windmill6e/leg Goblet Kickstand Pistol Squat (2sec pause @ bottom) (2) https://youtu.be/eh3aSS3jPX4?t=1(4) https://youtu.be/T2dZZPhY95k Strength1+1/4 Back SquatWarm-up, then 3 sets...
by Steve La | Jul 8, 2022 | Uncategorized
WOD Warm-upAccumulate 1 Minute Passive Dead Hang 2 Sets5 Cat Cow5 Scap Push-up5 Dive Bomber Push-up40′ Plank Lateral Crawl15sec Chin-up Hold Strength3 Sets10 Close Grip Bench Press (3sec descent)12 Alternating Gorilla Rows ConditioningIn Teams of 2 for Time, one...
by Steve La | Jul 7, 2022 | WOD
WOD Warm-up(Optional) Psoas Smash (2 Minutes) Dynamic Warm-up/Stretching 2 Sets200m Run10 BB Sumo Stance Goodmorning12 Alternating Skater Squats20sec e/side Prone Single Arm Plank Strength6 Sets (2 Warm-up Sets, 4 Working Sets)6 Tempo Deadlifts (3111)Rest 2 Minutes...
by Steve La | Jul 6, 2022 | Uncategorized
WOD MobilityLXB Smash: Trap/Pec/Shoulder/Rotator Cuff/T-Spine Dynamic warm-up/stretches Skill10 Minutes Practicing T2B Progression 2-3 SetsBeginner: 15-20sec Hollow/Arch Hold (on ground)Intermediate: 10 Hollow Arch Kips (controlled) or Hollow Lat Pullback*Advanced:...
