by Steve La | Dec 12, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets10/8 Calorie Row Sprints10 Push Pike Toe Touch (L+R=2)10 KBS20 Pike Leg Lift Over (L+R=2) Strength4 Sets (50-60% of 1RM)4/4/3/3 Power Jerk (no pauses)Rest 1-2 minutes between working sets *No pauses in dip or overhead...
by Steve La | Dec 11, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets – Perform 5 reps of the following movements: Kang Squats Hang High Pull Hang Muscle Snatch OHS Hip Power Snatch Hang Power Snatch StrengthEvery 2 Minutes x 6 Rounds (12 Minutes):2 Hang Squat Snatch1 Overhead Squat...
by Steve La | Dec 9, 2022 | Uncategorized
WOD ConditioningFor Time, In Teams of 2, One Partner Working at a Time:Buy-In: 1k Partner Row 3 Rounds80 Double Under60 Supinated Body Row40 HR Push-up20 DBall Clean Over Shoulder (80/50) Buy-Out: 1k Partner Row
by Steve La | Dec 8, 2022 | Uncategorized
WOD Warm-up2 Sets5 Slow Shoulder Extension Bridge3 Paused Hollow + Arch (1sec pause ea pos)10 Kipping Hollow Arch Swings10 Heavy Russian KBS40′ Burpee Broad Jumps Strength4 Sets6 Deadlift (TnG Reps)rest 2 min between sets Start your work set around 60% and build...
by Steve La | Dec 7, 2022 | Uncategorized
WOD Warm-up2 Sets15-20 Supinated Band Pull-aparts12 Banded Curl to Press5 Tempo Chin-up (22X1)100m Run Strength4 Sets5/5/4/2 Bench Press (31X1)Max Rep KB Pendlay Rows(53/35) in 20secRest 2 minutes Set 1-2 = RPE 7 (55-65%)Set 3 = RPE 8 (65-70%)Set 4 = RPE 9 (70-80%)...
by Steve La | Dec 6, 2022 | Uncategorized
WOD Warm-upDynamic Stretches/Warm-up 2 Sets15/12 Calorie Bike8e/leg KB Kickstand Goblet Squat10 Single Arm KB Swing + 6 KB Windmill (L)10 Single Arm KB Swing + 6 KB Windmill (R) StrengthEvery 3mins x 4 sets5/5/4/4 Back Squat (20X1)Set 1-2= RPE 7 (55-70% 1RM)Set 3-4 =...
