by Steve La | May 24, 2022 | WOD
WOD Warm-upDynamic Stretches:Spiderman w/ TwistShinbox GoodmorningsFrog StretchTripod w/ Overhead Reach 2 Sets10 Hang Muscle Clean5 Tempo Front Squat (22X1)5 Tall Cleans Clean Progression StrengthPower Clean6 Sets (building in weight)Reps: 3, 3, 2, 2, 1, 1 (NOT...
by Steve La | May 23, 2022 | WOD
WOD Warm-upDynamic Stretches 2 Sets10 Single Arm DB Bent Over Row5e/arm DB Hang Power Clean + Windmill Press10sec Max Effort Bike Sprint StrengthPush Press: Warm-up, then 3 sets of 8 (T&G reps) Rest 1-2 minutes between sets ConditioningAMRAP in 12 Minutes:20/15...
by Steve La | May 20, 2022 | WOD
WOD Dynamic Warm-up Game (optional): Dodgeball ConditioningIn Teams of 2, 4 Rounds for Time, one partner working at a time:40/30 Calorie Bike20 Curtis P (105/70)200m Partner DBall Carry then, complete 10 | 20 total rounds of Cindy, split between you and your...
by Steve La | May 13, 2022 | WOD
WOD Warm-upDynamic Warm-up/Stretch 2 Sets20 Anterior Tibialis Raise3e/side Turkish Get-up10e/leg Box Blast Off (Partner up, prior to the warm-up sets, and share boxes/equipment) ConditioningAMRAP in 20 Minutes:800m Partner Run20 DB Burpee (50/35)30 DB Box Step Over...
by Steve La | May 3, 2022 | WOD
WOD Warm-up2 Rounds5e/side Shinbox Goodmornings10 Sumo Stance KB DL (3sec negative)6e/leg Goblet Kickstand Squat50m Sprint or 15sec Bike Sprint Shinbox Goodmorning: https://youtu.be/eh3aSS3jPX4Kickstand Squat: https://youtu.be/srTILorIgeA StrengthEMOM x 10 Minutes1...
by Steve La | Apr 29, 2022 | WOD
WOD Warm-upBanded Stretch (Upper body) Dynamic Warm-up Strength3-4 Sets5 Strict Chin-ups (weighted if possible)12-15 DB Glute Bridge Floor Press10e/arm Single Arm Bent Over Rows ConditioningIn Teams of 2, 3 Rounds for Time, one partner working at a time:30/25 Calorie...
