by Steve La | Jun 1, 2022 | Uncategorized
WOD Warm-upLXB Smash: T-Spine/Traps/Pecs/Delt Dynamic Stretch/Warm-up Strength3-4 Sets1.1.1.1* – Weighted Chin-up (11X1)12e/arm DB Elbowing Row20sec Tuck L-Sit OR Pike Leg Lift Hold *Cluster sets – Perform each rep (4 in total) with a controlled full range...
by Steve La | May 31, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up + PVC Pipe Warm-up 2 Sets5 Hang Clean High Pull5 Hang Muscle Clean5 Front Squat5 Tall Clean StrengthEMOM x 10 Minutes (building in weight as technique allows)Minutes 1-4: 1 Clean Pull + Hang Power CleanMinutes 5-8: 1 Clean Pull + Power...
by Steve La | May 29, 2022 | Uncategorized
Memorial Day WOD The “Murph”1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile Run(…In a 20lb vest or body armor) In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. (Please ensure that...
by Steve La | May 27, 2022 | Uncategorized
WOD Warm-upGeneral Dynamic Stretches/Warm-up ConditioningNo Measure – EMOM x 16 Minutes (4 Rounds):(1) 15/12 Calorie Bike(2) 2-3 Turkish Get-up (L)(3) 2-3 Turkish Get-up (R)(4) 20sec Side Plank e/side MobilityHold each stretch/position for 1 Minute:(1) Cobra...
by Steve La | May 26, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets12/10 Calorie Row10 Goblet KB Sumo Goodmorning10e/leg Goblet Kickstand Pistol Squat10 Strict Hanging Knee to Chest ConditioningAlphabet Soup: Each round the order of the movements will switch. Pre-fatiguing muscles in...
by Steve La | May 25, 2022 | Uncategorized
WOD Warm-upLXB Smash: Pec/Trap/T-Spine Dynamic Stretch/Warm-up Strength3-4 Sets3.3 Strict Chin-up (21X1)*12 Glute Bridge DB Floor Press12-15 Abwheel Rollout *Perform 3 tempo Chin-ups, rest 15sec, then immediately into an additional 3 repsTempo: 2sec down, 1sec pause...
