by Steve La | Apr 10, 2022 | Uncategorized
WOD Warm-up2 Sets12 Alternating Elephant March (paused)15sec e/side Split Squat HOLD10 Full Squat Burpee10 Scap Pull-ups15 Anterior Tib Raises (1) https://www.youtube.com/watch?v=yKcrskOi8o0(2) https://www.youtube.com/watch?v=-r7Irjm7vCQ Strength3 Sets:5 Reps –...
by Steve La | Apr 8, 2022 | Uncategorized
WOD Warm-up2 Sets100m Run6 Double Push-up Burpee8 DB Cuban Press10 e/side DB Side Plank Powell Raises Double PU Burpee: https://www.youtube.com/watch?v=47L9PaITm8ICuban Press: https://www.youtube.com/watch?v=XpcOM9Np9LQPowell Raises:...
by Steve La | Apr 7, 2022 | Uncategorized
WOD Warm-up2 Sets5 Inchworms12 Strict Hanging Knee Raises10 Alt Goblet Cossack Squats (staying low)15sec Rower Sprint (damper @ 5) StrengthBack SquatWarm-up, then 3 working sets of 5 tempo back squats. Tempo: 51X1(5sec descent, 1sec pause, up fast) ConditioningAMRAP...
by Steve La | Apr 6, 2022 | Uncategorized
WOD Warm-up2 Sets5 Plank to Downward Dog10 Alt Push-up to Pike Toe Touch5e/side Half Kneeling KB Windmill5e/side KB Turkish Sit-up Plank to Downward Dog: https://www.youtube.com/watch?v=0jIZ5HhfyoY Strength4 Sets12 Glute Bridge DB Bench Press16 Alt KB Gorilla...
by Steve La | Apr 5, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches Clean Progression StrengthEMOM for 10 Minutes: 1 Power Clean + 1 Hang Power Clean + 2 Front Squat ConditioningAMRAP in 4 Rounds – 3 Minute Rounds:200m Run16 Alt DB Snatch (50/35)Max Rep Wallball (20/14) in Remaining TimeRest...
by Steve La | Apr 4, 2022 | Uncategorized
WOD Warm-up2 Sets5 Blackburns20′ Spiderman w/ Twist10e/side Quadruped Alt Shoulder Taps20′ Quadruped Bear Crawls3 Chin-up (paused at bottom for stretch) Blackburns: https://www.youtube.com/watch?v=0x6pKQDUH5o Strength3 Push Press + 3 Push Jerk1-2 Sets to...
