by Steve La | Aug 14, 2022 | Uncategorized
WOD Week 1/6 of the new cycle – Focus technique and quality of movement this week. Weights will stay light/moderate to allow body to recover. Warm-upDynamic Warm-up/Stretches 2 Sets15/12 Calorie Bike20′ KOT (knee over toes) Walking Lunges15 Strict Knee...
by Steve La | Aug 11, 2022 | Uncategorized
WOD Warm-up2 Sets10 BB Sumo Stance Goodmorning12 Alternating BB Reverse Lunge10 BB Thrusters20sec Side Plank (e/side) StrengthHip/Hinge Benchmark: Warm-up to your bodyweight, then complete a set of deadlift for max unbroken reps. Resting the bar on the floor for more...
by Steve La | Aug 10, 2022 | Uncategorized
WOD MobilityFoam Roll/LXB Smash: Pec Stretch, Lats/Triceps, Rotator Cuff Skill8 Minutes to find max unbroken set of T2B OR max unbroken GHD Sit-ups* *once you stop/rest, it ends the set Strength3 Sets6 Heavy DB Pullover (paused at bottom)12-15 Abwheel RolloutMax Rep...
by Steve La | Aug 9, 2022 | Uncategorized
WOD Warm-up2 Sets15-20 Anterior Tibialis Raises10 Russian Baby Makers8 Knee Over Toe Split Squat e/leg20′ Burpee Broad Jump Russian Baby Makers: https://youtu.be/g0LeYOeGB4M?t=70 Clean Warm-up/Progression Strength15 Minutes to find 1RM for 1 Clean (full squat) +...
by Steve La | Aug 8, 2022 | Uncategorized
WOD Warm-up2 Sets10 Scap Pull-ups20sec Wall Facing Handstand Hold12 Push-up to Alternating Toe Touch6 Aipa Row (3) https://youtu.be/k3e6QZYuCYY(4) https://youtu.be/0xBay-pgJvo StrengthUpper Push/Pull Re-test: Continuous Pull-up Challenge – STRICT Pull-ups EMOM,...
by Steve La | Aug 2, 2022 | Uncategorized
WOD Warm-upBanded Stretches Clean Warm-up/Progression StrengthClean ComplexEvery 2 Minutes x 5 Rounds (10 Minutes)1 Clean Lift Off + 1 Clean (full squat) + Front Squat (3sec descent) Clean Lift Off: https://youtu.be/RZwdUQNx50Q?t=7 ConditioningFor Time:400m Run15 Box...
