by Steve La | Apr 27, 2022 | WOD
WOD Warm-up2 Sets20′ Spiderman w/ Twist20′ Knee Over Toe Lunge40′ Burpee Broad Jump15 Anterior Tibialis Raise200m Run Strength4 Sets12 Weighted Hanging Knee Raises100′ Sled Drag5 Box Jumps (increasing in height as able)* *take your time with...
by Steve La | Apr 26, 2022 | WOD
WOD Warm-upDynamic Warm-up/Stretches Clean Progression StrengthEMOM x 10 Minutes1 Hang Power Clean + 1 Hang Clean + 1 Front Squat ConditioningAMRAP in 15 Minutes:10 Pull-up | C2B8 Hang Power Cleans (95/65) | (115/85)6 Thrusters20 Double UnderRest 1...
by Steve La | Apr 25, 2022 | WOD
WOD Warm-up2 Sets10 Blackburns10 Alt Tripod w/ Overhead Reach10e/side Side Plank Powell Raises (<10# DBs)10 Double Push-up Burpees Side Plank Powell: https://www.youtube.com/watch?v=CjOLffqlXlkDbl Push-up Burpee: https://www.youtube.com/watch?v=47L9PaITm8I...
by Steve La | Apr 22, 2022 | WOD
WOD Warm-upDynamic Warm-up3 Sets12 KBS6e/arm KB Windmill Press40′ Front Rack KB Carry (switch at 20′) Conditioning3 Rounds for Time, In Teams of Two, One Partner Working at a Time:1k Partner Row40 Alt DB Snatch40 Abmat Sit-up40 Single Arm DB Power Clean...
by Steve La | Apr 20, 2022 | WOD
WOD Warm-upBanded Stretch (Upper/Lower)Accumulate 1 Minute Dead Hang 2 Sets3e/side KB Turkish Get-up16 Alt KB Quadruped Pull-through10e/arm Bent Over KB Single Arm Row (2) https://youtu.be/2dfGN4VDfnU?t=2 Strength4 Sets10/8/6/4 Close Grip Bench Press100′ Reverse...
by Steve La | Apr 19, 2022 | WOD
WOD Warm-upDynamic Stretching 2 Sets10e/leg Single Leg Poor Man’s Leg Curl20sec e/side Copenhagen Planks6e/leg Skater Squats100m Sprint (70-90%) StrengthClean Complex – EMOM x 10 Rounds:Minutes 1-5: 1 Power Clean + 1 Front SquatMinutes 6-10: 1 Power Clean...
