by Steve La | Feb 8, 2022 | Uncategorized
WOD Warm-up2 Sets40′ Bear Crawl (straight legged & quadruped)8e/side Crossbody KB RDL8e/arm Half Kneeling KB Press15 Supinated Banded Pull-apart (2) https://www.youtube.com/watch?v=MizOPwZdGGU(3) https://www.youtube.com/watch?v=wlAJN3GzJWA Strength3-4...
by Steve La | Feb 7, 2022 | Uncategorized
WOD Warm-up2 Sets100 Single Under Jumps10 Alt Push-up into Pike Toe Touch10e/arm Side Plank DB Powell Raise (5-12#)20 Anterior Tibials Raise (3) https://www.youtube.com/watch?v=eQflPl9LjWk(4) https://www.youtube.com/watch?v=OPEuhclsTUQ StrengthPush Press: 5 Sets...
by Steve La | Feb 6, 2022 | Uncategorized
WOD Warm-up2 Sets10 KB Sumo Deadlift20′ Spiderman w/ Twist15 Ring Rows20′ Prisoner Walking Lunges (push knees over toes/heels flat) StrengthBack Squat: 5 Sets – (building) 5/4/3/2/2 reps 2-3 Minute Rest between working sets Conditioning4 Rounds for...
by Steve La | Feb 4, 2022 | Uncategorized
WOD Warm-up3 Sets12/10 Calorie Bike8 KB Windmill Press (R)20′ Single Arm OH KB Carry (R)8 KB Windmill Press (L)20′ Single Arm OH KB Carry (L) ConditioningIn Teams of Two, One Partner Working at a Time, AMRAP in 16 Minutes:3-6-9-12-etc…Ground to Overhead...
by Steve La | Feb 3, 2022 | Uncategorized
WOD Warm-up30/25 Calorie Row then 2 Sets…10 KB Windmill e/side10 KB Single Arm Z- Press e/side10e/leg Split Stance KB RDL (2) https://www.youtube.com/watch?v=ygiRarZWXHw StrengthPower Snatch + Hang SnatchEMOM for 10 Rounds – building each round as able...
by Steve La | Feb 2, 2022 | Uncategorized
WOD Warm-up10 Cat Cow Stretch10 Downward Dog into Cobra Stretch20′ Bear Crawls20′ Backward Bear Crawl15 Banded Pull-apart + 15 Supinated Pull-apart Strength(1) Bench PressNormal Tempo4 Sets of 3 – building Immediately into… (2) DB Glute Bridge Floor...
