by Steve La | May 5, 2022 | Uncategorized
WOD Warm-up2 Sets8e/dir KB Plank Pull Through6e/side Paused Single Arm KB Rack Squat10e/leg KB Single Leg DL40′ Burpee Broad Jump (2) https://www.youtube.com/watch?v=Wqg4NY5XAkU Strength4 Sets6/4/3/2 Back Squat20sec Side Plank e/side | KB Side Plank* KB Side...
by Steve La | May 4, 2022 | Uncategorized
WOD Warm-UpLXB Smash (6 Minutes): T-Spine/Traps/Pecs/Delt Dynamic Warm-up/Stretches Strength3-4 Sets10 Glute Bridge DB Floor Press10 DB Pullover12-15 Abwheel Rollout Conditioning3 Rounds for Time (Rx+ 4 Rounds):1k Bike2 Rounds of Cindy | 3 Rounds of Cindy Cindy: 5...
by Steve La | May 3, 2022 | WOD
WOD Warm-up2 Rounds5e/side Shinbox Goodmornings10 Sumo Stance KB DL (3sec negative)6e/leg Goblet Kickstand Squat50m Sprint or 15sec Bike Sprint Shinbox Goodmorning: https://youtu.be/eh3aSS3jPX4Kickstand Squat: https://youtu.be/srTILorIgeA StrengthEMOM x 10 Minutes1...
by Steve La | May 2, 2022 | Uncategorized
WOD Warm-up2 Sets10 Scap Pull-ups10 Strict Knee Raises6e/dir Kneeling KB Hip to Halo6e/side KB Half Kneeling Windmill Kneeling KB Halo: https://www.youtube.com/watch?v=4frRMFUlaFsKneeling Windmill: https://www.youtube.com/watch?v=wjYNzITBDqg Strength4 Sets2 Push Press...
by Steve La | May 1, 2022 | Gym
WOD Warm-UpDynamic Warm-up/Stretches 2 Sets8e/side Hip Airplanes10 BB Goodmorning into Squats20sec Side Plank w/ Leg Raise StrengthBack Squat: Warm-up Sets, then 4 Sets building in weightReps: 10/8/6/4 (normal tempo) ConditioningApril 2020 Benchmark Re-TestAMRAP in 14...
