by Steve La | Sep 25, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets15/12 calorie Bike20 alternating tall plank knee to elbow10 no jump no clap burpee5e/side skater squats (3) https://youtu.be/1JBIHvVnopA StrengthBack Squat – Deload Week EMOM 103 Reps @ 65% of 1RM ConditioningFor time:100m...
by Steve La | Sep 22, 2022 | Uncategorized
WOD Warm-upDynamic/Stretches 2 Sets20 Double/Single Under8e/side Single Arm KB Rotational RDL8e/leg Goblet Kickstand Pistol Squat20sec e/side Prone Single Arm Plank (2) https://youtu.be/vbq4Cfzcaeo(3) https://youtu.be/GZJkAc425d0 StrengthBuild up to a 1RM or 3RM...
by Steve La | Sep 21, 2022 | Uncategorized
WOD Warm-upMobility: LXB Smash Pec/Traps/Delts Dynamic Warm-up Strength3 Sets3e/arm KB Turkish Get-up12e/arm Single Arm DB/KB Row20-30sec Pike Leg Lift Hold (3) https://youtu.be/jCbac5LqELQ Conditioning3 Rounds | 4 Rounds For Quality (Record Time):200m Run10 Burpee to...
by Steve La | Sep 20, 2022 | Uncategorized
WOD Warm-upDynamic/Stretches 2 Sets – perform 5 reps of the following BB movements:Goodmorning into SquatSnatch Grip BTN Push PressOverhead SquatHang High PullHang Muscle Clean StrengthEvery 90 seconds x 8 Rounds:Build up to a heavy, but perfect, 1RM Snatch or...
by Steve La | Sep 19, 2022 | Uncategorized
WOD Warm-upDynamic/Stretches 2 Sets6 Cat Cow Stretch10 Alternating Push-up to Pike Toe Touch5e/leg Single Leg Cobra Goodmorning (3sec pause @ hinge)15sec Chin-up Hold (3) https://youtu.be/v7K5ZjDOREI Strength4 Working sets to build up to a 3RM or 5RM Bench Press,...
by Steve La | Sep 18, 2022 | Uncategorized
WOD Warm-upDynamic/Stretches 2 Sets10 scap pull-ups10 RDL w/ empty BB8 e/side skater squats5 Box Jump | Tall Box Jumps Tall Box Jumps: https://youtu.be/f6Aehc2q5rE StrengthSpeed/Lower Body Power Benchmark:Build to the 1 rep weight you used last week for squats (9/12),...
