by Steve La | Apr 24, 2022 | Uncategorized
WOD Warm-up2 Sets10/8 Calorie Bike10 Alt Shinbox Goodmorning10 Elephant Steps (e/side)*10 Jump Squat + Jumping Lunge (L + R) Shinbox Goodmorning: https://www.youtube.com/watch?v=eh3aSS3jPX4Elephant Steps: https://www.youtube.com/watch?v=yKcrskOi8o0 Strength3 Sets:4...
by Steve La | Apr 22, 2022 | WOD
WOD Warm-upDynamic Warm-up3 Sets12 KBS6e/arm KB Windmill Press40′ Front Rack KB Carry (switch at 20′) Conditioning3 Rounds for Time, In Teams of Two, One Partner Working at a Time:1k Partner Row40 Alt DB Snatch40 Abmat Sit-up40 Single Arm DB Power Clean...
by Steve La | Apr 21, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets6 KB Sumo DL (3sec down, 1sec pause)*8e/leg Kickstand Goblet Pistol Squat10 Full Squat Burpees *focusing on lengthening and stretching the glutes/hamstrings(2) https://www.youtube.com/watch?v=fBsa-2aZ0Tw(3)...
by Steve La | Apr 20, 2022 | WOD
WOD Warm-upBanded Stretch (Upper/Lower)Accumulate 1 Minute Dead Hang 2 Sets3e/side KB Turkish Get-up16 Alt KB Quadruped Pull-through10e/arm Bent Over KB Single Arm Row (2) https://youtu.be/2dfGN4VDfnU?t=2 Strength4 Sets10/8/6/4 Close Grip Bench Press100′ Reverse...
by Steve La | Apr 19, 2022 | WOD
WOD Warm-upDynamic Stretching 2 Sets10e/leg Single Leg Poor Man’s Leg Curl20sec e/side Copenhagen Planks6e/leg Skater Squats100m Sprint (70-90%) StrengthClean Complex – EMOM x 10 Rounds:Minutes 1-5: 1 Power Clean + 1 Front SquatMinutes 6-10: 1 Power Clean...
