by Steve La | Feb 16, 2022 | Uncategorized
WOD Warm-Up2 Sets5e/side Shinbox Thoracic Rotation (2-3sec holds)30sec e/side Single Leg Glute Bridge Hold12e/side Patrick Steps200m Run (1) https://www.youtube.com/watch?v=lYTc50zta00(2) https://www.youtube.com/watch?v=-7W2f_h9iXE(3)...
by Steve La | Feb 15, 2022 | Uncategorized
WOD Warm-up2 Sets10 Alt Tripod w/ Reach10 Blackburns15 Banded Supinated Pull-aparts10 e/arm Single Arm DB Cuban Press (2) https://www.youtube.com/watch?v=0x6pKQDUH5o(4) https://www.youtube.com/watch?v=XsV_KH5Xrng StrengthPush Press (building): 3 Push Press Every 90...
by Steve La | Feb 14, 2022 | Uncategorized
WOD Warm-up2 Sets100 Single Unders or 200m Jog10 Scap Pull-ups10e/arm KB Windmills10 Alt Goblet Cossack Squats* *Try and stay low in the transitions, pausing 1-2sec at the bottom of each rephttps://www.youtube.com/watch?v=wrYqfSLWqdE StrengthSnatch ComplexPower Snatch...
by Steve La | Feb 13, 2022 | Uncategorized
WOD Warm-upDynamic Warm-ups2 Sets5 Inchworms20′ Bear Crawl (quadruped)20′ Prisoner Lunges10 e/leg Single Leg KB DL (rig supported) StrengthFront Squat + Back Squat: 3-4 Sets (building)Perform 3 Front Squat (20X1), rest 15 secs, then right into 5 Back...
by Steve La | Feb 10, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Row6 Dive Bomber Push-ups20′ Spiderman w/ Twist10 Scap Pull-ups10 Strict T2B/Knee to Chest20′ Prisoner Walking Lunges StrengthPower Clean: Building for 10 Minutes – EMOMFirst 5 sets, segmented (1sec pause below knee),...
by Steve La | Feb 9, 2022 | Uncategorized
WOD Warm-up3 Sets12/10 Calorie Bike5 e/arm KB Windmill (moderate)40′ Single Arm Overhead KB Carry (switch at 20′)6 Burpee Broad Jump ConditioningIn Teams of 2, AMRAP in 16 Minutes, One Partner Working at a Time:4-8-12-16-etc…Deadlift (155/115) |...
