by Steve La | Oct 14, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 3 Sets5 Dolphin Stretch20sec e/side Side Plank12 KBS50m Run + 50m Walk back (increasing speed subsequent sets) StrengthDeadlift4 Sets of 6 reps (T&G) – building up each set *aim for the same weight, if not slightly heavier, than...
by Steve La | Oct 13, 2022 | Uncategorized
WOD Warm-up 2 sets:20sec Long Pulsing Split Squat (e/leg)10 Sumo Stance BB Goodmorning10 Hang Muscle Clean into Strict Press StrengthEvery 3mins x 3 Sets 1-1/4 Front Squat x 6reps *start once you’re at a moderate working weight ConditioningAMRAP in...
by Steve La | Oct 12, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets20/15 Calorie Row40′ Bear Crawl (forward/backward)12 Alternating Push-up Pike Toe Touch6e/dir ATY Raises Strength4 Sets5 Bench Press (20X1) at working weight20sec Max Push-up12-15 DB Reverse Flies Rest 1-2 minutes...
by Steve La | Oct 11, 2022 | Uncategorized
WOD Warm-up2 Sets12 Alternating Scorpion Twists10e/arm Single Arm KB Swing8e/arm KB Windmill6e/leg KB Kickstand Pistol Squat300m Run Conditioning4 Rounds for Time (Rx+ 5 Rounds) – 35 Minute Time Cap:A. 12 DB Power Cleans (50/35)B. 24 DB Tall Plank Knee to Elbow...
by Steve La | Oct 10, 2022 | Uncategorized
WOD Warm-up2 sets:40sec Row (easy) + 20sec Row (sprint)5 Slow Blackburn Stretch12 Alternating Quadruped Shoulder Tap8 Dive Bomber Push-up (3) https://youtu.be/RUjjKrORHpI StrengthPush Press: 6,6,6,6 rest 90-120sec between sets *Hold 3sec Overhead on every rep...
by Steve La | Oct 9, 2022 | Uncategorized
WOD Warm-up2 sets:5 snatch pulls5 muscle snatches5 overhead squats5 hang snatches5 snatches StrengthSnatch – 1 set:5 snatches (20%)3 snatches (40%)3 snatches (50%)2 snatches (60%)1 snatch (70%) ConditioningFor Time:21-18-15-12-9Deadlift (135/95) | (185/135)Box...
