by Steve La | Jun 28, 2022 | Uncategorized
WOD Warm-upPVC Pipe Warm-up 2 Sets5 Sumo Stance Goodmorning5 Hang Muscle Clean + Strict Press5 Front Squat5 Tall Clean StrengthEvery 90 seconds x 8 Rounds (12 Minutes) Perform: Start at a moderate weight 50-60% and build up to a 1RM on Clean & Jerk (power or...
by Steve La | Jun 27, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretch 2 Sets6 Cat Cow Stretch16 Quadruped KB Pull-through (8 per side)5 KB Windmill + 40′ Single Arm KB Overhead Carry (perform for each side) StrengthPush Press (Benchmark Week):Performance – Build to a heavy but perfect...
by Steve La | Jun 26, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretch 2 Sets12 Weighted Hanging Knee Tuck15sec e/side Single Arm Prone Plank (face down)15sec e/side Split Stance Isometic w/ Pulse (1) https://www.youtube.com/watch?v=X27MEF1U_3U(3) https://www.youtube.com/watch?v=ibAk2a6rH4g...
by Steve La | Jun 20, 2022 | Uncategorized
WOD Warm-upBanded Upperbody Stretch Dynamic Warm-up/Stretch 2 Sets15sec Chin-up Hold5 Burpee T2B20′ Bear Crawl15sec Rower Sprint StrengthWarm-up, then 3 Sets of 2 Push Press + 4 Push Jerk Aim to go heavier than last week, as for permits. ConditioningFor Time:3...
by Steve La | Jun 19, 2022 | Uncategorized
WOD Warm-upDynamic Stretches/Run 2 Sets6e/side Half Kneeling KB Windmill16 Alternating Pike Leg Lift Over15sec e/side Split Stance Isometric w/ Pulsing StrengthFront Squat: Warm-up, then 4 Sets of 2 (working sets heavier than last week, if possible) Tempo: 11X1 (1sec...
by Steve La | Jun 17, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 2-3 Sets6e/side Offset KB Push-up12 Alt Narrow KB Rotational Deadlift12 Alt KB Goblet Reverse Lunge10/7 Calorie Bike Sprint (1) https://www.youtube.com/watch?v=nxPEqBn6tFc(2) https://www.youtube.com/watch?v=QM6tD8M9mfI ConditioningIn...
