by Steve La | Jun 3, 2022 | Uncategorized
WOD Warm-upBanded Stretches (Upper/Lower) 2 Sets8 Cat Cow Stretch10 Alternating Downward Dog + Spiderman w/ Twist10 Alt Tripod w/ Reach10e/side Side Plank Powell Raise Strength4 Sets6 Reps 1+1/4 Close Grip Bench Press15 Supinated Banded Pull-apart ConditioningIn Teams...
by Steve La | Jun 2, 2022 | Uncategorized
WOD Warm-Up2 Sets12/10 Calorie Bike20′ Spiderman w/ Twist12 Alt Cossack Squats (rig assisted)10 Scap Pull-ups20′ Burpee Broad Jump StrengthFront Squat: Warm-up, then 3 sets of 8 (heavier than last week, if able) Conditioning4 Rounds For Time (25 Minute...
by Steve La | Jun 1, 2022 | Uncategorized
WOD Warm-upLXB Smash: T-Spine/Traps/Pecs/Delt Dynamic Stretch/Warm-up Strength3-4 Sets1.1.1.1* – Weighted Chin-up (11X1)12e/arm DB Elbowing Row20sec Tuck L-Sit OR Pike Leg Lift Hold *Cluster sets – Perform each rep (4 in total) with a controlled full range...
by Steve La | May 31, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up + PVC Pipe Warm-up 2 Sets5 Hang Clean High Pull5 Hang Muscle Clean5 Front Squat5 Tall Clean StrengthEMOM x 10 Minutes (building in weight as technique allows)Minutes 1-4: 1 Clean Pull + Hang Power CleanMinutes 5-8: 1 Clean Pull + Power...
by Steve La | May 30, 2022 | WOD
WOD Warm-upBanded Stretch (Upper/Lower) 2 Sets12/10 Calorie Row5 Cat Cow Stretch5e/arm DB Snatch + Windmill StrengthPush Press: 5 Sets, building each set (T&G Reps)Reps: bar/10/8/6/6/6 ConditioningAMRAP in 12 Minutes:15/12 Calorie Row15 Abmat Sit-up12 KB Sumo High...
