by Steve La | Jul 22, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 2 Sets15 Pronated + 15 Supinated Banded Pull-aparts10 Scap Push-ups5e/arm Half Kneeling KB Windmill Strength3 Sets3.3.3 Close Grip Bench Press (3sec descent)*10 BB Pendlay Rows *drop sets – 3 reps + 3 reps + 3 reps (stripping...
by Steve La | Jul 20, 2022 | Uncategorized
WOD Warm-up4 Minutes Foam Roll/LXB Smash – Athlete’s Choice Tabata (20s work/10sec rest) x 3 Rounds (6 Minutes)(1) Extended Plank Hold(2) Superman Extensions Hold(3) Seated Pike Leg Lift Hold(4) Alternating Tripod w/ Overhead Reach...
by Steve La | Jul 19, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets – Kettlebell Complex8 Single Arm KB Swing6 Unilateral KB Front Squat4 KB Press into Windmill *complete on one side before performing with opposite side (2sets ea side total) Clean Warm-up/Progression StrengthClean...
by Steve La | Jul 18, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets10 Dive Bomber Push-up10e/side Side Plank Thread the Needle6e/side KB Half Turkish Get-up (bridged) StrengthEMOM x 14 Rounds (7 Sets) – building as ableOdd – 4 BB Strict Press (from the ground)Even – 3 Strict...
by Steve La | Jul 17, 2022 | Uncategorized
WOD Warm-up2 Sets50 Single Unders | 30 DU10e/leg BB Rack Knee Over Toe Split Squat (paused)10 BB Sumo Stance Goodmorning Strength1 + 1/4 Back Squat4 Working sets of 4 repsTempo: 2sec descent, 1sec pause at bottom ConditioningFor Time:3-6-9-6-3 | 4-8-12-8-4Curtis P...
by Steve La | Jul 15, 2022 | Uncategorized
WOD Warm-upBanded Stretches + Dynamic Warm-up 2 Sets20 Supinated Banded Pull-aparts12e/side DB Side Plank Powell Raise6 Double Push-up Burpee12/10 Calorie Row Powell Raise: https://youtu.be/eQflPl9LjWk ConditioningIn Teams of 2, Partners Alternating Rounds, 10 Rounds...
