by Steve La | Oct 6, 2022 | Uncategorized
WOD Warm-up2 Sets20sec e/leg Long Split Squat (pulsing)20sec Hanging Tuck Hang or Hanging L-Sit Hold6 Explosive Burpee to Vertical Jump (1) https://youtu.be/ibAk2a6rH4g(2) https://youtu.be/B3gtmd0Upng StrengthEMOM x 6 MinutesBack Squat: Build up to roughly 50% (of...
by Steve La | Oct 4, 2022 | Uncategorized
WOD Warm-up 2 sets12/9cal bike6e/side Half Kneeling KB Windmill8e/side Quadruped KB Pullthrough10 Dive Bomber Push-up (3) https://youtu.be/WQyNCzqNqso StrengthPush Press; 8,8,8,8; rest 90-120sec between setsHold 3sec Overhead on every rep ConditioningAMRAP in 2...
by Steve La | Oct 2, 2022 | Uncategorized
WOD Warm-upDynamic/Band 2 Sets12 Alternating Push-up Pike Toe Touch5e/leg Single Leg Goodmorning12 Strict Knee Raises Strength5 sets for load – building:8 deadlifts ConditioningFor Time:15-12-9HR Push-upKB Swing (53/35)20′ Single Arm KB OH Walking Lunge...
by Steve La | Sep 29, 2022 | Uncategorized
WOD Warm-upBox Stretches/Dynamic Warm-up 2 Sets12-15 DB Butterfly Raises (5-15#)10e/side Side Plank Powell Raise8 Aipa Row (weighted) Butterfly Raise: https://youtu.be/VIjsdi-YsYc ConditioningFor Time (24 Minute Cap): 3 Rounds200m Run14 Alt Double DB Front...
by Steve La | Sep 28, 2022 | Uncategorized
WOD Warm-upDynamic/Stretches: Accumulate 1 Minute Dead Hang on rig10 Dolphin Stretch (forearm plank position)5 Blackburn Stretch10 Alternating Tripod w/ Overhead Reach Strength3-4 Sets10-12 Straight Arm Cable/Banded PulldownMax Rep Strict Pull-up (1-2 reps short of...
by Steve La | Sep 27, 2022 | Uncategorized
WOD Warm-up(6-10 Minutes) Foam Roll/LXB Smash Dynamic Warm-up 2 Sets100m Run20 Anterior Tibialis Raises15e/leg Single Leg Calf Raises20 Double Under Hang Power Snatch Progression Conditioning For time:Buy In 800m run Then:12-10-8-6-4Hang Power Snatch...
