by Steve La | May 17, 2022 | Uncategorized
WOD Warm-upBanded Stretches Dynamic Warm-up Clean Progression ConditioningTwo score to enter: Time to complete metcon (ending at 5 burpee T2B)Max weight for 1RM Clean For Time (15 Minute Time Cap):800m Run15 Burpee T2B400m Run12 Burpee T2B200m Run9 Burpee T2B Rest 3...
by Steve La | May 16, 2022 | Uncategorized
WOD Warm-up2 Sets10 Alternating Tripod w/ Reach10e/side Side Plank Thread the Needle10e/arm Half Kneeling KB Waiter Press15sec Chin-up Hold (at top) (3) https://youtu.be/CGmXT5SfgJI StrengthRe-test/Max out week: Push Press & Push Jerk Test your RM for your push...
by Steve La | May 15, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets10 Scap Pull-ups10 Hollow Arch Swings5e/side Half Kneeling KB Windmills10 KB Squat Jump StrengthRe-test/Max out week: Two options for retesting Back Squats Build up to a perfect 1RM OR Build up to a perfect 5RM...
by Steve La | May 13, 2022 | WOD
WOD Warm-upDynamic Warm-up/Stretch 2 Sets20 Anterior Tibialis Raise3e/side Turkish Get-up10e/leg Box Blast Off (Partner up, prior to the warm-up sets, and share boxes/equipment) ConditioningAMRAP in 20 Minutes:800m Partner Run20 DB Burpee (50/35)30 DB Box Step Over...
by Steve La | May 12, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets12 Strict T2B or Knee Raises10 KB Goblet Sumo Good Mornings10 Alternating Goblet Cossack Squat (2) https://www.youtube.com/watch?v=kVKJdR-KyIU(3) https://www.youtube.com/watch?v=wrYqfSLWqdE StrengthBack Squat4 SetsReps: 4, 3, 2, 1.1*...
