by Steve La | Apr 3, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Bike5e/side Shinbox Thoracic Rotation10e/leg Poor Man’s Leg Curl10 Full Squat Burpees Shinbox Rotation: https://www.youtube.com/watch?v=lYTc50zta00 Strength1+1/4 Back SquatWarm-up, then 3 sets building as able. Rest 30sec, then 10...
by Steve La | Apr 1, 2022 | Uncategorized
WOD Warm-up2 Sets5 Blackburns10 Alt Push-up Pike Toe Touch15 Anterior Tibialis Raise15sec Max Rower Sprint Blackburn: https://www.youtube.com/watch?v=0x6pKQDUH5o StrengthClose Grip Bench Press3 Sets – Build to 75% of BW, then 3 attempts at max reps. Score top...
by Steve La | Mar 31, 2022 | Uncategorized
WOD Warm-up2 Sets200m Run20′ Spiderman w/ Twist20′ Long Step Lunge10 Alt Weighted Cossack Squats20sec Side Plank w/ Leg Lift Hold StrengthBack Squat5-6 SetsBuilding up to a 5RM ConditioningApril 2022 Benchmark3-6-9-12-etc…Calorie BikeDB Deadlift...
by Steve La | Mar 30, 2022 | Uncategorized
WOD Warm-up/Conditioning2 Sets400m Run20′ Bear Crawl (start at rig)10 Alt Tripod w/ Overhead Reach20′ Backwards Bear Crawl12 Alt Skater Squats12 Weighted Hanging Leg Tucks Leg Tucks: https://www.youtube.com/watch?v=X27MEF1U_3U Strength3-4 Sets30sec Hip...
by Steve La | Mar 29, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up Power Clean BB Progression StrengthPower Clean BenchmarkEMOM for 15 Minutes – building up each round/minute as able, to a heavy 1RM Power Clean Minutes 1-5: 2 Hang Power Clean + 1 Power CleanMinutes 6-10: 1 Hang Power Clean +...
by Steve La | Mar 28, 2022 | Uncategorized
WOD Warm-up2 Sets10 Scap Push-ups8 Push-up into Alt Pike Toe Touch15 Banded Facepulls15sec Chin-up Hold @ top Push-up into Toe Touch: https://www.youtube.com/watch?v=k3e6QZYuCYYBanded Facepull: https://www.youtube.com/watch?v=5jgKj8ColLg StrengthShoulder PressBuild up...
