by Steve La | Mar 3, 2022 | Uncategorized
WOD Mobility**Optional stretches to do outside, or prior to, class** LXB (upper glute) Smash, Psoas Smash, Couch Stretch5 e/side Alt Shinbox Thoracic Rotation (3sec pause each rep) Shinbox Thoracic Rotation: https://www.youtube.com/watch?v=lYTc50zta00 Warm-up2-3...
by Steve La | Mar 2, 2022 | Uncategorized
WOD Warm-up30/25 Calorie Bike 2 Sets10 Scap Pull-ups10 Dive Bomber Push-ups6e/arm DB Cuban Press10e/arm Half Kneeling Bottoms up Press Cuban Press: https://www.youtube.com/watch?v=XsV_KH5Xrng Strength4 Sets5 Close Grip Bench Press8-10 Weighted Push-ups10e/arm Tripod...
by Steve La | Mar 1, 2022 | Uncategorized
WOD Warm-up2 Sets20/15 Calorie Row20′ Long Step Walking Lunge12 Alt Tripod w/ Reach10 Banded Pass Through + 15 Banded Supinated Pullapart20′ Long Step Walking Lunge StrengthSnatch Complex: 6-8 Sets (building as able)2 Hang Muscle Snatch (above knee) + 2...
by Steve La | Feb 28, 2022 | Uncategorized
WOD MobilityLXB Smash: Pecs/TrapsLat/Tricep Stretch Warm-Up2 Sets6 Cat Cow Stretch10 Alt Push-up to Pike Toe Touch20′ Quadruped Bear Crawl + 20′ Backwards Bear Crawl10 Ring Row Face Pulls200m Run Strength1-1/4 Strict Press4 Sets of 8 reps (building as...
by Steve La | Feb 27, 2022 | Uncategorized
WOD Warm-up3 Minute on Bike 2 Sets6 Full Squat Burpees6 KB Windmill e/side10 Strict Knees Raises40′ Walking Knee Over Toe Lunges (1) https://www.youtube.com/watch?v=hQqX2Ke0q8Y StrengthBack Squats – Speed Squats4 Sets of 6, building as ableFast descent and...
by Steve La | Feb 25, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Row10 Alt Tripod w/ OH Reach40′ Knee Over Toe Lunges10 e/side Side Plank Reach Through Side Plank Reach Through: youtube.com/watch?v=RXlHKL_NEN8 StrengthBack Squat: 4 Sets of 6Speed Squats – drive up FASTRest: 2-3 Minutes...
