by Steve La | Apr 29, 2022 | WOD
WOD Warm-upBanded Stretch (Upper body) Dynamic Warm-up Strength3-4 Sets5 Strict Chin-ups (weighted if possible)12-15 DB Glute Bridge Floor Press10e/arm Single Arm Bent Over Rows ConditioningIn Teams of 2, 3 Rounds for Time, one partner working at a time:30/25 Calorie...
by Steve La | Apr 28, 2022 | Uncategorized
WOD Warm-up2 Sets200m Run20′ Spiderman w/ Twist10 Sumo Stance KB DL (3sec negatives)*10 Alt Cossack Squats (weighted if possible)20′ Duck Walk Strength3 Sets8/6/4 Tempo Back Squats (30X1)40sec Weighted Plank ConditioningAMRAP in 15 Minutes:10 Alt Single...
by Steve La | Apr 27, 2022 | WOD
WOD Warm-up2 Sets20′ Spiderman w/ Twist20′ Knee Over Toe Lunge40′ Burpee Broad Jump15 Anterior Tibialis Raise200m Run Strength4 Sets12 Weighted Hanging Knee Raises100′ Sled Drag5 Box Jumps (increasing in height as able)* *take your time with...
by Steve La | Apr 26, 2022 | WOD
WOD Warm-upDynamic Warm-up/Stretches Clean Progression StrengthEMOM x 10 Minutes1 Hang Power Clean + 1 Hang Clean + 1 Front Squat ConditioningAMRAP in 15 Minutes:10 Pull-up | C2B8 Hang Power Cleans (95/65) | (115/85)6 Thrusters20 Double UnderRest 1...
by Steve La | Apr 25, 2022 | WOD
WOD Warm-up2 Sets10 Blackburns10 Alt Tripod w/ Overhead Reach10e/side Side Plank Powell Raises (<10# DBs)10 Double Push-up Burpees Side Plank Powell: https://www.youtube.com/watch?v=CjOLffqlXlkDbl Push-up Burpee: https://www.youtube.com/watch?v=47L9PaITm8I...
