by Steve La | May 23, 2022 | WOD
WOD Warm-upDynamic Stretches 2 Sets10 Single Arm DB Bent Over Row5e/arm DB Hang Power Clean + Windmill Press10sec Max Effort Bike Sprint StrengthPush Press: Warm-up, then 3 sets of 8 (T&G reps) Rest 1-2 minutes between sets ConditioningAMRAP in 12 Minutes:20/15...
by Steve La | May 22, 2022 | Uncategorized
WOD **Deload week: Avoid going max effort on lifts and during metcons. Allow your body to recover from the previous week of heavy lifting as we transition into the Murph (Memorial Day) and a new 6 weeks cycle! Warm-up Dynamic Warm-up 2 Sets15sec Chin Over Bar Knee...
by Steve La | May 20, 2022 | WOD
WOD Dynamic Warm-up Game (optional): Dodgeball ConditioningIn Teams of 2, 4 Rounds for Time, one partner working at a time:40/30 Calorie Bike20 Curtis P (105/70)200m Partner DBall Carry then, complete 10 | 20 total rounds of Cindy, split between you and your...
by Steve La | May 19, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 3 Sets5 Russian Baby Makers5e/side Deep Squat Thoracic Rotation15sec Supinated Dead Hang + 5 Chin-ups6 Burpee Box Jump (1) https://www.youtube.com/watch?v=3zStm0AgbNg(2) https://www.youtube.com/watch?v=Kuy4F_1Kzrs ConditioningAMRAP...
by Steve La | May 18, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 2 Sets5 Blackburn Stretch15 Supinated Banded Pull-apart5 Burpee Double Push-up StrengthRe-test/Max out week: Close Grip Bench Press (no wider than shoulder width apart) Build up to a perfect 1RM OR 3RM. ConditioningEMOM x 15 Minutes...
