by Steve La | Sep 16, 2022 | Uncategorized
WOD Warm-upStretches/Dynamic 2 Sets15/12 Calorie Row15e/side KB Side Bends10 KB Single Arm Push Press + 40′ OH KB Carry (both sides) ConditioningIn Teams of Two, One Person Working at a Time, 4 Rounds For Time:30 Cal Row30 Push Press (95/65) | 30 HSPU200m KB...
by Steve La | Sep 15, 2022 | Uncategorized
WOD Warm-upDynamic/Stretches 2 Sets1 Minute Bike (40sec casual/20sec sprint)8 KB Windmill + 8 Single Arm KB Swing +8 Single Arm KB Front Rack Squat* *8 reps each arm StrengthEvery 2 mins x 5 Sets3 Deadlift Build up to your weight from the previous week & then...
by Kelly McKinney | Sep 13, 2022 | Uncategorized
WOD Warm-up PVC/Dynamic 2 Sets100m jog10 hollow arch swings8 bb front rack squats5 bb strict press Snatch Progression StrengthEMOM x 10 Minutes1 Power Snatch + 1 Hang Power Snatch (below knee) + 1 Hang Power Snatch (above knee) Conditioning3 rounds for time:400m run21...
by Kelly McKinney | Sep 12, 2022 | Uncategorized
WOD Warm-UpStretches/Dynamic 2 Sets100m run10 box step-ups15 supinated pull-aparts Strength4 Sets4 Close Grip Bench Press (21X1)12 Alternating DB Glute Bridge Floor Press (top down) Conditioning4 rounds | 5 rounds for time:200m run8 burpee box jump overs (24/20)12 alt...
by Kelly McKinney | Sep 11, 2022 | Uncategorized
WOD Warm-UpDynamic/Stretches 2 Sets30 jump rope20 sec plank hold10 weighted squats10 weighted sit-ups Strength Back Squat (Speed Focus)2 Reps Every 35sec x 10 Rounds *Load the same, or slightly heavier, than last week’s weight – focus is speed out of the...
by Kelly McKinney | Sep 9, 2022 | Uncategorized
WOD Warm-upPVC/Dynamic 2 Sets5 Double Push-up Burpees8 e/side KB Windmill Press8 e/leg Knee over Toe Split Squats MetconTeams of 2, for Time:50 Burpees100 Wallballs (20/14)600M Carry (53/35) (80/50)100 Cal Bike50 Burpees *Carry: Partner A carries 2 KBs, Partner B...
