by Steve La | Mar 7, 2022 | Uncategorized
WOD Warm-up30/25 Calorie Row 2 Sets10e/side Side Plank Powell Raise8e/side Half Kneeling KB Windmills10 Alt Goblet Cossack Squats (2sec pause at bottom) (1) https://www.youtube.com/watch?v=eQflPl9LjWk(2) https://www.youtube.com/watch?v=wjYNzITBDqg(3)...
by Steve La | Mar 6, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches Barbell Clean Warm-up StrengthEMOM for 10 Minutes – building up as able each minute1 Muscle Clean + 1 Power Clean + 1 Hang Power Clean Reps are unbroken (do not let go of the barbell at any point in the complex) Conditioning4...
by Steve La | Mar 4, 2022 | Uncategorized
WOD Warm-up400m Run 2 Sets10e/arm Single Arm Ring Rows3 Paused Chin-ups10e/leg Patrick Steps10e/leg Kickstand Goblet Squats (pause 1sec at bottom) Strength2 Front Squat + 4 Back Squat4 Sets, building as ableGo from FS, rack the weight, immediately into BS....
by Steve La | Mar 3, 2022 | Uncategorized
WOD Mobility**Optional stretches to do outside, or prior to, class** LXB (upper glute) Smash, Psoas Smash, Couch Stretch5 e/side Alt Shinbox Thoracic Rotation (3sec pause each rep) Shinbox Thoracic Rotation: https://www.youtube.com/watch?v=lYTc50zta00 Warm-up2-3...
by Steve La | Mar 2, 2022 | Uncategorized
WOD Warm-up30/25 Calorie Bike 2 Sets10 Scap Pull-ups10 Dive Bomber Push-ups6e/arm DB Cuban Press10e/arm Half Kneeling Bottoms up Press Cuban Press: https://www.youtube.com/watch?v=XsV_KH5Xrng Strength4 Sets5 Close Grip Bench Press8-10 Weighted Push-ups10e/arm Tripod...
