by Steve La | Apr 12, 2022 | Uncategorized
WOD Warm-upBanded Stretches (Upper) Dynamic Warm-up Clean Progression Strength1 Hang Power Clean + 1 Front Squat + 1 Hang Clean6 Sets – Building to a heavy, but perfect, top set set. ConditioningEMOM for 12 Minutes (4 Rounds):(1) 10/8 Calorie Row | 15/12 Calorie...
by Steve La | Apr 11, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 2 Sets5e/dir Tall Kneeling KB Halo6e/side Half Kneeling KB Windmill Press5e/side Tripod w/ Overhead Reach (1) https://www.youtube.com/watch?v=4frRMFUlaFs(2) https://www.youtube.com/watch?v=x5i2CkImNck Strength2 Push Press + 2 Push...
by Steve La | Apr 10, 2022 | Uncategorized
WOD Warm-up2 Sets12 Alternating Elephant March (paused)15sec e/side Split Squat HOLD10 Full Squat Burpee10 Scap Pull-ups15 Anterior Tib Raises (1) https://www.youtube.com/watch?v=yKcrskOi8o0(2) https://www.youtube.com/watch?v=-r7Irjm7vCQ Strength3 Sets:5 Reps –...
by Steve La | Apr 8, 2022 | Uncategorized
WOD Warm-up2 Sets100m Run6 Double Push-up Burpee8 DB Cuban Press10 e/side DB Side Plank Powell Raises Double PU Burpee: https://www.youtube.com/watch?v=47L9PaITm8ICuban Press: https://www.youtube.com/watch?v=XpcOM9Np9LQPowell Raises:...
by Steve La | Apr 7, 2022 | Uncategorized
WOD Warm-up2 Sets5 Inchworms12 Strict Hanging Knee Raises10 Alt Goblet Cossack Squats (staying low)15sec Rower Sprint (damper @ 5) StrengthBack SquatWarm-up, then 3 working sets of 5 tempo back squats. Tempo: 51X1(5sec descent, 1sec pause, up fast) ConditioningAMRAP...
