by Steve La | Jan 21, 2022 | Uncategorized
WOD Warm-up2 Sets20 Calorie Row5 Inchworms20sec Feet Elevated Wall Planks*10 Goblet Squats10 e/arm KB Press into Windmill *Wall Planks: https://www.youtube.com/watch?v=qBaXfclWapEScaling: Elevate feet on a bench ConditioningIn Teams of 2, AMRAP in 20 Minutes, One...
by Steve La | Jan 20, 2022 | Uncategorized
WOD Warm-upBike 3 Minutes 2 Sets10 alt Shinbox Thoracic Rotation w/ 2sec pause10e/leg Staggered Stance DB RDL6 Burpee into Broad Jump (1) https://www.youtube.com/watch?v=lYTc50zta00(2) https://www.youtube.com/watch?v=LBzxZCUZrNA StrengthDeficit Deadlift: 6 Sets of 3,...
by Steve La | Jan 19, 2022 | WOD
WOD Warm-up2 Sets12 Side Plank w/ Rotation (ea/side)10 Alt Push-up into Pike Toe Touch10 Ring Row Facepulls (2021)*6 BB Aipa Rows (2) https://www.youtube.com/watch?v=k3e6QZYuCYY*(2sec descent, 0sec bottom, 2sec ascent, 1sec pause at top) StrengthBench Press: 5 Sets of...
by Steve La | Jan 18, 2022 | Uncategorized
WOD Warm-up3 Minutes on Row then 2 sets…10 e/leg Single Leg Glute Bridge w/ Pause (1sec @ top)15sec e/leg Goblet Split Stance Hold10 e/leg Single Leg Pike Lift w/ Pause (1sec @ top) (1) https://www.youtube.com/watch?v=tiZWu8faIkM(2)...
by Steve La | Jan 17, 2022 | WOD
WOD Warm-up2 Sets40′ Quadruped Bear Crawls5 Dive Bomber Push-ups5 Blackburns (slow and controlled)10 Alt Squat Thoracic Rotation15sec Contralateral Single Arm Single Leg Ring Row Hold (e/side) Blackburns: https://youtu.be/0x6pKQDUH5oSquat Thoracic Rotation:...
