by Steve La | May 22, 2022 | Uncategorized
WOD **Deload week: Avoid going max effort on lifts and during metcons. Allow your body to recover from the previous week of heavy lifting as we transition into the Murph (Memorial Day) and a new 6 weeks cycle! Warm-up Dynamic Warm-up 2 Sets15sec Chin Over Bar Knee...
by Steve La | May 19, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 3 Sets5 Russian Baby Makers5e/side Deep Squat Thoracic Rotation15sec Supinated Dead Hang + 5 Chin-ups6 Burpee Box Jump (1) https://www.youtube.com/watch?v=3zStm0AgbNg(2) https://www.youtube.com/watch?v=Kuy4F_1Kzrs ConditioningAMRAP...
by Steve La | May 18, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 2 Sets5 Blackburn Stretch15 Supinated Banded Pull-apart5 Burpee Double Push-up StrengthRe-test/Max out week: Close Grip Bench Press (no wider than shoulder width apart) Build up to a perfect 1RM OR 3RM. ConditioningEMOM x 15 Minutes...
by Steve La | May 17, 2022 | Uncategorized
WOD Warm-upBanded Stretches Dynamic Warm-up Clean Progression ConditioningTwo score to enter: Time to complete metcon (ending at 5 burpee T2B)Max weight for 1RM Clean For Time (15 Minute Time Cap):800m Run15 Burpee T2B400m Run12 Burpee T2B200m Run9 Burpee T2B Rest 3...
by Steve La | May 16, 2022 | Uncategorized
WOD Warm-up2 Sets10 Alternating Tripod w/ Reach10e/side Side Plank Thread the Needle10e/arm Half Kneeling KB Waiter Press15sec Chin-up Hold (at top) (3) https://youtu.be/CGmXT5SfgJI StrengthRe-test/Max out week: Push Press & Push Jerk Test your RM for your push...
by Steve La | May 15, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets10 Scap Pull-ups10 Hollow Arch Swings5e/side Half Kneeling KB Windmills10 KB Squat Jump StrengthRe-test/Max out week: Two options for retesting Back Squats Build up to a perfect 1RM OR Build up to a perfect 5RM...
