by Steve La | Mar 13, 2022 | Uncategorized
WOD Warm-up20/16 Calorie Bike 2 Sets6 e/side Single Arm DB Clean to Windmill Press10 Alt Goblet Cossack Squats10 e/side Single Arm DB Rows (1) https://www.youtube.com/watch?v=51EQ8A9nmQA StrengthFront Squat + Back Squat: 3-4 Working Sets3 Front Squats + 5 Back...
by Steve La | Mar 9, 2022 | Uncategorized
WOD Warm-up2 Sets200m Run20′ Bear Crawl (Fwd) + 20′ Bear Crawl (Bwd)10 Alt Tripod w/ Overhead Reach10 Prone Trap Raise (paused at top)* Prone Trap Raise: https://www.youtube.com/watch?v=OEbfWVKSpZc*Keep shoulders packed down and away from ears (shrugging)...
by Steve La | Mar 8, 2022 | Uncategorized
WOD Warm-up2 Sets500m Bike10 Alt Shinbox Thoracic Rotation w/ Reach (pause 2sec ea position)20′ Spiderman w/ Twist10e/leg Patrick Steps20′ Prisoner Lunges Shinbox Rotation: https://www.youtube.com/watch?v=lYTc50zta00Patrick Steps:...
by Steve La | Mar 7, 2022 | Uncategorized
WOD Warm-up30/25 Calorie Row 2 Sets10e/side Side Plank Powell Raise8e/side Half Kneeling KB Windmills10 Alt Goblet Cossack Squats (2sec pause at bottom) (1) https://www.youtube.com/watch?v=eQflPl9LjWk(2) https://www.youtube.com/watch?v=wjYNzITBDqg(3)...
by Steve La | Mar 6, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches Barbell Clean Warm-up StrengthEMOM for 10 Minutes – building up as able each minute1 Muscle Clean + 1 Power Clean + 1 Hang Power Clean Reps are unbroken (do not let go of the barbell at any point in the complex) Conditioning4...
by Steve La | Mar 4, 2022 | Uncategorized
WOD Warm-up400m Run 2 Sets10e/arm Single Arm Ring Rows3 Paused Chin-ups10e/leg Patrick Steps10e/leg Kickstand Goblet Squats (pause 1sec at bottom) Strength2 Front Squat + 4 Back Squat4 Sets, building as ableGo from FS, rack the weight, immediately into BS....
