by Steve La | Jan 14, 2022 | Uncategorized
WOD Warm-up3 Sets10 Dive Bomber Push-ups6 Aipa Rows10sec Chin-up Holds @ top StrengthPush Press: 5 Sets of 4, building up each set as ableTempo: 30X1 Conditioning8 Rounds for Time, Alternating Movements, One Partner Working at a Time:10 BB Hang Power Snatch (75/55)8...
by Steve La | Jan 13, 2022 | Uncategorized
WOD Warm-upRow 3 Minutes 2 Sets10 Alternating Shinbox Goodmorning (5e/side)10 Alt Tripod w/ OH Reach6e/leg Box Blast Off20 Anterior Tibialis Raise (1) https://www.youtube.com/watch?v=eh3aSS3jPX4(4) https://www.youtube.com/watch?v=OPEuhclsTUQ StrengthFront Squat: 5...
by Steve La | Jan 12, 2022 | Uncategorized
WOD Warm-up2 Sets10 Alt Push-up into Pike Toe Touch10 (e/side) Bottoms-up KB Press8 Ring Row Face Pulls (2021) (1) https://www.youtube.com/watch?v=k3e6QZYuCYY(3) https://www.youtube.com/watch?v=yQQJCh4Hs1s StrengthTempo Bench Press: 5 Sets of 6, building(Tempo: 30X1...
by Steve La | Jan 10, 2022 | Uncategorized
WOD Warm-up 3 Minute BikeDynamic Stretch/Warm-up 2 Sets:6e/side Hip Airplane6e/leg Skater Squats10 BB Aipa Rows Aipa Row: https://youtu.be/DHIWTQ4KIBE?t=11 Strength1 + 1/4 Back Squat: 5 Sets of 5, building as able Squat all the way down into a full squat, come up 1/4...
by Kelly McKinney | Jan 7, 2022 | Uncategorized
WOD MOBILITYButterfly StretchTripod w/ OH ReachArmbar StretchCossack SquatsPVC Warmup STRENGTHPush Press 4 Sets:Build to a heavy set of 5Ring rows 8-10 reps CONDITIONINGIn teams of two, alternating complete rounds for AMRAP in 20 Minutes:5 Push-ups8 Kettlebell Swings...
by Kelly McKinney | Jan 6, 2022 | Uncategorized
WOD MOBILITYFoam Roll: Athlete’s ChoiceBox Rag DollBox Pigeon StretchBox Child’s PoseCalf/Ankle Stretch PRIMER2 Sets10 Poor Man’s Leg Curl10 Scap Pull-ups10 Wall Angels5 Box Jumps CONDITIONINGFive rounds for reps of:1 Min Burpee Pull-Ups1 Min Box...
