by Steve La | Feb 23, 2022 | Uncategorized
WOD Warm-up3-5 Minutes Cardio of Choice 2 Sets20′ Forward Quadruped Bear Crawl + 20′ Backward Quadruped Bear Crawl5 Single Arm KB Turkish Sit-up (R) + 5 Single Arm KB Z-Press (R)5 Single Arm KB Turkish Sit-up (L) + 5 Single Arm KB Z-Press (L)50 Single...
by Steve La | Feb 22, 2022 | Uncategorized
WOD Warm-upCardio of Choice (3 Minutes)Dynamic Warm-up 2 Sets10e/leg Patrick Steps (knee over toe)20′ Prisoner Lunges (knee over toe)6e/side Box Blast Off10e/leg Single Leg KB Deadlift (rig assisted)(1) https://www.youtube.com/watch?v=R6pVPKMw7Do StrengthFront...
by Steve La | Feb 21, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Row10 Cat Cow Stretch10 Alt Push-up into Pike To Touch20′ Spiderman w/ Twist8e/arm Single Arm Ring Row Strength1+1/4 Shoulder Press: 4 Sets of 10, building as ablehttps://www.youtube.com/watch?v=QNBbpamHeSg ConditioningAMRAP in 10...
by Steve La | Feb 20, 2022 | Uncategorized
WOD Warm-up30/25 Calorie BikeDynamic Warm-up/StretchesClean Progression StrengthClean Complex: 6-8 Sets (building as able)2 Hang Muscle Clean (above knee)2 Hang Muscle Clean (below knee)2 Hang Power Clean Reps are done unbroken, without setting bar downRest approx 1...
by Steve La | Feb 18, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Row10 Cat Cow Stretch20′ Spiderman w/ Twist10 Hollow Arch Swings20′ Walking Prisoner Lunges StrengthBack Squat4 Sets of 8 reps (building)Reps are performed FAST (speed squats)2-3 minute rest between sets ConditioningIn Teams...
by Steve La | Feb 17, 2022 | Uncategorized
WOD Warm-up2 Sets20′ Forward Quadruped Crawl + 20′ Backwards Quadruped Crawl10 Sprawls (AFAP, fully extending hips at top)20′ Goodmorning Broad Jump10 Ring Face Pulls (paused at top) Sprawl: https://www.youtube.com/watch?v=jdYw85tvskA Strength4 Sets...
