by Steve La | Dec 4, 2022 | Uncategorized
WOD Warm-upLXB Smash: Pecs/Traps/Delt (5 Minutes) Dynamic Warm-up/Stretches 2 Sets – Perform 5 reps of the following movements: BTN Push Press (snatch grip)OHSDrop SnatchBelow Knee High PullMuscle SnatchHip Snatch StrengthEvery 2 Minutes x 6 Rounds (12 Minutes):...
by Steve La | Dec 2, 2022 | Uncategorized
WOD Warm-up2 Sets (both sides) – Perform 6 Reps of each movement as a single arm KB movement: Bent Over RowHigh PullFront Rack SquatThrusterDouble Push-up Burpee Conditioning “Darren” On November 14th, Darren Smith lost his battle with Cystic...
by Steve La | Dec 1, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets50 Single Under20 Alternating Elephant Walk Steps15sec e/leg Long Split Pulse6 BB Aipa Row Strength3 Sets 8 Deadlift (TnG Reps)rest 2 min between sets Start your work set around 40% and build up to 50-55% of 1RM as your form...
by Steve La | Nov 30, 2022 | Uncategorized
WOD Warm-upStretch (~30sec per stretch/position) Child’s Pose w/ Lat Stretch (30s e/side)Cat Cow StretchHeel Sit/Reclining Hero Pose Dynamic Warm-up 2 Sets10 Scap Pull-ups10 Alternating Tripod w/ Overhead Reach15e/side Side Plank DB Powell...
by Steve La | Nov 29, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets20sec Deep Squat Hold12 Alt Cossack Squats (low transitions)10 Alt Push-up Pike Toe Touch8 No Clap No Jump Burpee15sec Bike Sprint (80-90% effort) StrengthEvery 3mins x 4 sets5/5/4/4 Back Squat (21X1) Set 1-3 = RPE 7 (50-65%...
by Steve La | Nov 28, 2022 | Uncategorized
WOD Warm-upBanded Stretch on Rig Dynamic Warm-up 2 Sets6 Forearm Plank to Dolphin Pose12 Alternating Quadruped KB Pull Through6e/side Half Kneeling Windmill20 Alternating Pike Leg Liftover Strength4 Sets (50-60% of 1RM)4 Paused Power Jerk (2sec hold in the dip + 2sec...
