by Steve La | Jul 31, 2022 | Uncategorized
WOD Warm-up2 Sets100m Run12 Hanging Knee Tucks10e/leg Knee Over Toe Split Squat12 BB Sumo Stance Goodmornings StrengthBack Squat4 Working sets of 4 reps (heavier than last week) Tempo: 2sec descent, 1sec pause at bottom Conditioning4 Rounds for Time (15 Minute Time...
by Steve La | Jul 29, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets30 Double Under / 40 Single Jump8e/side Single Arm KB Swing6e/side KB Press into Windmill ConditioningIn Teams of 2, 6 Rounds for Time, partners alternating complete rounds:20 Double Under4 DB Devil’s Press (50/35)6 DB...
by Steve La | Jul 28, 2022 | Uncategorized
WOD Warm-up2 Sets15sec Rower Sprint/45sec Steady Row10 Alternating Push-up to Pike Toe Touch8e/leg KB Kickstand Pistol Squat10e/side KB Crossbody RDL (2) https://youtu.be/k3e6QZYuCYY(3) https://youtu.be/T2dZZPhY95k(4) https://youtu.be/MizOPwZdGGU Conditioning”...
by Steve La | Jul 27, 2022 | Uncategorized
WOD Mobility (Athlete’s Choice):Focus on mobilizing/smashing T-Spine, Lats/Triceps, Psoas 2 Minute Bike (30sec AHAP, 1.5min casual)5 Blackburn Stretch12 Alternating Scorpion Twist Stretch10 Cat Cow10 Scap Pull-up Skill6-8 Minutes Practicing T2B Progression...
by Steve La | Jul 25, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Row12e/side Side Plank DB Powell Raise12 Alternating Tripod w/ Overhead Reach16 Plank to Alternating Toe Touch (4) https://youtu.be/SblvHALmsh4 StrengthEMOM x 10 Rounds (5 Sets) – building as ableOdd – 5 BB Strict Press (from...
by Steve La | Jul 24, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 2 Sets15/12 Calorie Bike12 Alt DB Goblet Cossack Squat (paused at bottom)6 DB Power Snatch + 6 Single Arm OH Reverse Lunges (e/side) StrengthBack Squat: 4 Working sets of 6 repsTempo: 2sec descent, 1sec pause at bottom Conditioning3...
