by Steve La | Jun 16, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretch 2 Sets20sec Max Effort Row6e/leg Box Blast Off5 Inchworms6e/arm DB Snatch into Windmill Conditioning4 Rounds For Time (25 Minute Time Cap):(A) 12 DB Hang Power Clean (50/35)(B) 10 Box Jump Over (24/20)(C) 300m/240m Row(D) 8 DB...
by Steve La | Jun 15, 2022 | Uncategorized
WOD MobilityBanded Stretches (Upper/Lower) Dynamic Warm-up Strength3-4 Sets2.2.2.2 Weighted Strict Pull-up*6-8 DB Pullover (moderate-heavy)12 Glute Bridge DB Floor Press *Scale as needed, make the reps as hard but perfect as possible Conditioning3 Rounds for Time...
by Steve La | Jun 14, 2022 | Uncategorized
WOD Warm-upLXB Smash: Traps, Shoulders, Pec, T-Spine Dynamic Stretch/PVC Pipe Warm-up Clean Progression StrengthEMOM x 12 Minutes (building in weight as technique allows)Minutes 1-3: 1 Clean Pull + Hang Power Clean (60-70% of PC)Minutes 4-6: 1 Clean Lift Off (2sec...
by Steve La | Jun 13, 2022 | Uncategorized
WOD Warm-upMobilityCat Cow StretchArmbar StretchThread the Needle Stretch 2 Sets10 Plank to Down Dog10 Alt Tripod w/ Reach10 Alt Push-up to Pike Toe Touch20sec e/side Side Plank w/ Leg Lift StrengthPush Press + Push JerkWarm-up, then 3 Sets of 3+3(not T&G on...
by Steve La | Jun 12, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 2 Sets5 Paused Knee Over Toe Lunge e/leg10 BB Sumo Stance Goodmorning15 Strict Knee Raises Strength4 Sets3 Front Squats (11X1)6-8 DB Romanian DL (21X1) ConditioningFor Time:400m-300m-200mRun 15-12-9Toes to BarHang Power Snatch...
by Steve La | Jun 9, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets10 Alt Shinbox Goodmorning20 Alt Elephant Steps10e/leg Single Leg KB DL (rig supported)8e/side Single Arm FR KB Squat (2sec descent) Conditioning4 Rounds For Time (25 Minute Time Cap):(A) 200m Run(B) 12 Deadlift (115/85) |...
