by Steve La | Jan 24, 2022 | Uncategorized
WOD Warm-up30 Calorie Row 2 Sets10 Sumo Stance DB DL (pause at bottom)5e/leg Box Blast Off15sec Contralateral Single Arm Single Leg Ring Row Hold (e/side) (1) https://www.youtube.com/watch?v=O3pmXUqgsU4(3) https://www.youtube.com/watch?v=63_VT-8TxV8 StrengthSegmented...
by Steve La | Jan 23, 2022 | Uncategorized
WOD Warm-UpBike 2 Minutes into PVC Pipe Warm-up 2 Sets6 Russian Baby Makers (pause 1sec at top&bottom)6 Burpee Broad Jumps12 Alternating Quadruped Shoulder Taps Russian Baby Makers: https://www.youtube.com/watch?v=3zStm0AgbNgQuadruped Shoulder Taps:...
by Steve La | Jan 21, 2022 | Uncategorized
WOD Warm-up2 Sets20 Calorie Row5 Inchworms20sec Feet Elevated Wall Planks*10 Goblet Squats10 e/arm KB Press into Windmill *Wall Planks: https://www.youtube.com/watch?v=qBaXfclWapEScaling: Elevate feet on a bench ConditioningIn Teams of 2, AMRAP in 20 Minutes, One...
by Steve La | Jan 20, 2022 | Uncategorized
WOD Warm-upBike 3 Minutes 2 Sets10 alt Shinbox Thoracic Rotation w/ 2sec pause10e/leg Staggered Stance DB RDL6 Burpee into Broad Jump (1) https://www.youtube.com/watch?v=lYTc50zta00(2) https://www.youtube.com/watch?v=LBzxZCUZrNA StrengthDeficit Deadlift: 6 Sets of 3,...
by Steve La | Jan 18, 2022 | Uncategorized
WOD Warm-up3 Minutes on Row then 2 sets…10 e/leg Single Leg Glute Bridge w/ Pause (1sec @ top)15sec e/leg Goblet Split Stance Hold10 e/leg Single Leg Pike Lift w/ Pause (1sec @ top) (1) https://www.youtube.com/watch?v=tiZWu8faIkM(2)...
by Steve La | Jan 16, 2022 | Uncategorized
WOD Warm-up2 Sets50 Single Under Jump Rope5 Skater Squat w/ 3sec Descent (e/leg)3 Paused Hollow & Arch Holds (1sec hold ea position)6 Kipping T2B or Knee to Chest StrengthPaused Power Clean + Hang Clean + Clean2sec pause below knee8 Sets – building up each...
