by Steve La | Apr 13, 2022 | WOD
WOD Hot Start/ConditioningAMRAP in 8 Minutes:3 Pull-ups6 Push-ups9 Air Squats *Rx+ Perform normal rounds of Cindy (5/10/15) StrengthClose Grip Bench Press4 Sets – building12/10/8/6 reps Rest up to 2mins between sets Conditioning1 Minute per each...
by Steve La | Mar 11, 2022 | WOD
WOD Warm-up3 Sets15/12 Calorie Row20′ Spiderman w/ Twist10 e/leg Single Leg KB Deadlift12 Strict Knee Raises ConditioningIn Teams of 2, AMRAP in 12 Minutes, Alternating Partners Each Round:5 Bar Facing Burpees5 Power Cleans (135/95) | (185/125)12/10 Calorie Row...
by Steve La | Jan 19, 2022 | WOD
WOD Warm-up2 Sets12 Side Plank w/ Rotation (ea/side)10 Alt Push-up into Pike Toe Touch10 Ring Row Facepulls (2021)*6 BB Aipa Rows (2) https://www.youtube.com/watch?v=k3e6QZYuCYY*(2sec descent, 0sec bottom, 2sec ascent, 1sec pause at top) StrengthBench Press: 5 Sets of...
by Steve La | Jan 17, 2022 | WOD
WOD Warm-up2 Sets40′ Quadruped Bear Crawls5 Dive Bomber Push-ups5 Blackburns (slow and controlled)10 Alt Squat Thoracic Rotation15sec Contralateral Single Arm Single Leg Ring Row Hold (e/side) Blackburns: https://youtu.be/0x6pKQDUH5oSquat Thoracic Rotation:...
by Steve La | Dec 19, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Quads/Hips, GlutesPigeon StretchFrog Stretch90/90 Hip StretchDynamic Warm-up StrengthBack Squat: 60/6, 70/4, 75/2, 80/1, 85/1, 80/1*2 ConditioningAMRAP in 12 Minutes:15 Wallball (20/14)12 T2B | 5 Bar MU15/12 Calorie...
by Steve La | Dec 14, 2021 | WOD
WOD MobilityBanded Stretches (Upper/Lower)20/15 Calorie BikeDynamic Warm-up Primer2 Sets20 Alt Quadruped KB Pull-through10e/side KB Cross RDL10e/side KB Single Arm Thrusters StrengthPush Press: 40/10, 50/8, 60/6, 70/4*3 T&G reps with slight pause at top lockout...
