by Steve La | May 5, 2022 | Uncategorized
WOD Warm-up2 Sets8e/dir KB Plank Pull Through6e/side Paused Single Arm KB Rack Squat10e/leg KB Single Leg DL40′ Burpee Broad Jump (2) https://www.youtube.com/watch?v=Wqg4NY5XAkU Strength4 Sets6/4/3/2 Back Squat20sec Side Plank e/side | KB Side Plank* KB Side...
by Steve La | May 4, 2022 | Uncategorized
WOD Warm-UpLXB Smash (6 Minutes): T-Spine/Traps/Pecs/Delt Dynamic Warm-up/Stretches Strength3-4 Sets10 Glute Bridge DB Floor Press10 DB Pullover12-15 Abwheel Rollout Conditioning3 Rounds for Time (Rx+ 4 Rounds):1k Bike2 Rounds of Cindy | 3 Rounds of Cindy Cindy: 5...
by Steve La | May 2, 2022 | Uncategorized
WOD Warm-up2 Sets10 Scap Pull-ups10 Strict Knee Raises6e/dir Kneeling KB Hip to Halo6e/side KB Half Kneeling Windmill Kneeling KB Halo: https://www.youtube.com/watch?v=4frRMFUlaFsKneeling Windmill: https://www.youtube.com/watch?v=wjYNzITBDqg Strength4 Sets2 Push Press...
by Steve La | Apr 28, 2022 | Uncategorized
WOD Warm-up2 Sets200m Run20′ Spiderman w/ Twist10 Sumo Stance KB DL (3sec negatives)*10 Alt Cossack Squats (weighted if possible)20′ Duck Walk Strength3 Sets8/6/4 Tempo Back Squats (30X1)40sec Weighted Plank ConditioningAMRAP in 15 Minutes:10 Alt Single...
by Steve La | Apr 24, 2022 | Uncategorized
WOD Warm-up2 Sets10/8 Calorie Bike10 Alt Shinbox Goodmorning10 Elephant Steps (e/side)*10 Jump Squat + Jumping Lunge (L + R) Shinbox Goodmorning: https://www.youtube.com/watch?v=eh3aSS3jPX4Elephant Steps: https://www.youtube.com/watch?v=yKcrskOi8o0 Strength3 Sets:4...
by Steve La | Apr 21, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets6 KB Sumo DL (3sec down, 1sec pause)*8e/leg Kickstand Goblet Pistol Squat10 Full Squat Burpees *focusing on lengthening and stretching the glutes/hamstrings(2) https://www.youtube.com/watch?v=fBsa-2aZ0Tw(3)...
