by Steve La | Nov 20, 2022 | Uncategorized
WOD Warm-up2 Sets12/10 Calorie Bike5 Empty BB Kang Squats (at rig)10 BB Thruster15 Body Rows Strength2 Working Sets (40-50% of 1RM)10 Back Squats (20X0) *2 Working sets, starting around 40-50% (RPE 6-7) ConditioningFor Time:1500m/1000m Bike12 Prisoner Box Step...
by Steve La | Nov 18, 2022 | Uncategorized
WOD Warm-up3 Sets10 Single Arm KB Swing + 6 KB Windmill (e/arm)5 No Jump No Clap Burpee8/6 Calorie Row SprintRest 30sec, then repeat ConditioningIn Teams of Two, 8 Rounds for Time, partners alternating rounds:10 Toes to Bar10 KBS (53/35) | (70/53)10 Burpee | Burpee...
by Steve La | Nov 17, 2022 | Uncategorized
WOD Warm-up2 Sets1 Minute Bike (20sec arms only/20sec legs only/20sec sprint)10 Sumo Goblet Good Morning8e/side Goblet Kickstand Pistol Squat20 Alternating Quadruped Shoulder Taps StrengthFront Squat6-8 Sets to build up to either a 1RM Front Squat or 3RM Paused Front...
by Steve La | Nov 16, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 3 Sets20 Lateral Hop Over DB12 Alternating Push-up to Pike Toe Touch (L+R=2)12e/side DB Side Plank Powell Raises (5-12#) Strength3-4 Sets10-12 Ring Face Pulls* or Banded Face Pulls*20 Alternating Seated Pike Leg Lift100′ KB...
by Steve La | Nov 15, 2022 | Uncategorized
WOD Warm-up LXB Smash: Trap/Pecs/Shoulders & Adductor/Hips/Glutes Dynamic Stretches 2 Sets10/8 Calorie Row10 Dive Bomber Push-ups10 Alternating Jumping Lunges (scale: Jumping Squats)10 Empty BB Hang Muscle Clean to Press ConditioningFight Gone Bad (Score For Reps,...
