by Steve La | Jun 8, 2022 | Uncategorized
WOD Warm-upMobility (hold each position for 30s – 1 minute:Child’s PoseArmbar StretchShoulder Extension BridgeT-Spine Can Opener* 2 Sets6 Double Push-up Burpee10 Alt Tripod w/ Reach2e/side KB Turkish Get-up *https://www.youtube.com/watch?v=-IukiEMbs08...
by Steve La | Jun 7, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up + PVC Pipe Warm-up 2 Sets5 Hang High Pull5 Hang Muscle Clean5 Front Squat5 Tall Clean StrengthEMOM x 10 Minutes (building in weight as technique allows)Minutes 1-3: 1 Clean Pull + Hang Power Clean + 1 Power CleanMinutes 4-6: 1 Hang Power...
by Steve La | Jun 6, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets8 Blackburns15 Banded Supinated Pull-aparts8e/side Half Kneeling KB Windmill8e/side Plank to Walk-ups (3) https://www.youtube.com/watch?v=wjYNzITBDqg(4) https://www.youtube.com/watch?v=vFip4W4yZN0 StrengthPush Press: Warm-up,...
by Steve La | Jun 5, 2022 | Uncategorized
WOD Warm-up200m Run then 2 Sets:20sec Hanging Knee Tuck8e/leg Goblet Kickstand Pistol Squat12 Alt Narrow Stance KB RDL 200m Run Goblet Kickstand Pistol Squat: https://www.youtube.com/watch?v=T2dZZPhY95kNarrow Stance RDL: https://www.youtube.com/watch?v=QM6tD8M9mfI...
by Steve La | Jun 3, 2022 | Uncategorized
WOD Warm-upBanded Stretches (Upper/Lower) 2 Sets8 Cat Cow Stretch10 Alternating Downward Dog + Spiderman w/ Twist10 Alt Tripod w/ Reach10e/side Side Plank Powell Raise Strength4 Sets6 Reps 1+1/4 Close Grip Bench Press15 Supinated Banded Pull-apart ConditioningIn Teams...
by Steve La | Jun 2, 2022 | Uncategorized
WOD Warm-Up2 Sets12/10 Calorie Bike20′ Spiderman w/ Twist12 Alt Cossack Squats (rig assisted)10 Scap Pull-ups20′ Burpee Broad Jump StrengthFront Squat: Warm-up, then 3 sets of 8 (heavier than last week, if able) Conditioning4 Rounds For Time (25 Minute...
