by Steve La | Jul 14, 2022 | Uncategorized
WOD Warm-upMobility: Ragdoll, Hamstring, Adductor, Child’s Pose Box Stretch 2 Sets20sec Copenhagen Plank e/side6e/leg Box Blast Off12 Alt KB Crossbody RDL100m Run Strength4 Sets (working sets)5 Tempo Deadlifts (3111)Rest 2 Minutes between each working set Tempo:...
by Steve La | Jul 13, 2022 | Uncategorized
WOD Warm-up6 Minutes Foam Roll/LXB Smash – Athlete’s Choice Tabata (20s work/10sec rest) x 2 Rounds (4 Minutes)(1) Hollow Rock or Hold(2) Superman Extensions(3) Scap Push-up(4) Alternating Tripod w/ Overhead Reach Skill10 Minutes Practicing T2B Progression...
by Steve La | Jul 12, 2022 | Uncategorized
WOD Warm-upPVC Pipe Warm-up Clean Progression StrengthClean ComplexEvery 2 Minutes x 5 Sets1.1 Pause Power Clean (2sec below knee each rep)2 reps 1 + 1/4 Front Squat (1) https://youtu.be/Jr1E4Dfk3IY ConditioningEvery 5 Minutes x 4 Rounds (Record time each round):12/10...
by Steve La | Jul 11, 2022 | Uncategorized
WOD Warm-up2 Sets100 Jump Rope or 40 Double Under20 Alternating Quadruped Shoulder Tap15 DB or Plate Lu Raises (2.5-15#)15 Bent Over Reverse Flies Lu Raises – https://youtu.be/J7zEP4WujbQ StrengthEMOM x 14 Rounds (7 Sets) – building as ableOdd – 5 BB...
by Steve La | Jul 10, 2022 | Uncategorized
WOD Warm-up2 Sets10/8 Calorie Bike5e/side Shinbox Goodmorning6e/side Half Kneeling KB Windmill6e/leg Goblet Kickstand Pistol Squat (2sec pause @ bottom) (2) https://youtu.be/eh3aSS3jPX4?t=1(4) https://youtu.be/T2dZZPhY95k Strength1+1/4 Back SquatWarm-up, then 3 sets...
by Steve La | Jul 8, 2022 | Uncategorized
WOD Warm-upAccumulate 1 Minute Passive Dead Hang 2 Sets5 Cat Cow5 Scap Push-up5 Dive Bomber Push-up40′ Plank Lateral Crawl15sec Chin-up Hold Strength3 Sets10 Close Grip Bench Press (3sec descent)12 Alternating Gorilla Rows ConditioningIn Teams of 2 for Time, one...
