by Steve La | Mar 20, 2022 | Uncategorized
WOD Warm-up400m Run Dynamic Warm-up/Stretches Clean Prep/Warm-up StrengthHang Power Clean + Power CleanEMOM x 10 MinutesBuilding up in weight as able ConditioningEMOM for 16 Minutes (4 Rounds):(1) 1.1.1 Power Clean + 2 Front Squat (155/105) | (185/125)(2) 15 T2B(3) 3...
by Steve La | Mar 18, 2022 | Uncategorized
WOD Warm-up2 Sets200m Run5 Blackburns5 Dive Bomber Push-ups5 Full Squat Burpees Blackburn: https://www.youtube.com/watch?v=0x6pKQDUH5oFull Squat Burpees: https://www.youtube.com/watch?v=hQqX2Ke0q8Y Strength3-4 Sets1.1.1 Strict Chin-ups (weighted if possible)*12-15 DB...
by Steve La | Mar 17, 2022 | Uncategorized
WOD Warm-up30/25 Calorie Row 2 Sets10 Alt Shinbox Thoracic Rotation8e/leg Single Leg DB Deadlift (rig assisted)5 Single Arm DB Snatch + 5 DB Windmills (L arm)5 Single Arm DB Snatch + 5 DB Windmills (R arm)10 Scap Pull-up Shinbox Thoracic Rotation:...
by Steve La | Mar 16, 2022 | Uncategorized
WOD Warm-up2 Sets12/10 Calorie Bike or 15/12 Calorie Row10 Cat Cow Stretch10 Alt Push-up into Pike Toe Touch10e/leg Knee Over Toe Split Squats (3) https://www.youtube.com/watch?v=k3e6QZYuCYY(4) https://www.youtube.com/watch?v=ufsoFnFCqA4 Strength4 Sets6 Close Grip...
by Steve La | Mar 15, 2022 | Uncategorized
WOD Warm-up3 Sets20′ Spiderman w/ Twist10 Strict Knee Raises20′ Burpee Broad Jump15sec Bike SprintRest 1 Minute StrengthEMOM for 10 Minutes1 Pause Power Clean (right below knee) + Power Clean(building up in weight as able) ConditioningEMOM for 16...
by Steve La | Mar 14, 2022 | Uncategorized
WOD Warm-up400m Run 2 Sets10 Alt Tripod w/ Reach12 e/side Side Plank Powell Raise (3-10# DBs)8-10 Pike Strict HSPU Powell Raises: https://www.youtube.com/watch?v=CjOLffqlXlkPike HSPU: https://www.youtube.com/watch?v=ytczHUp_33c StrengthShoulder Press: 4 SetsWarm-up,...
