by Steve La | Jan 4, 2023 | WOD
WOD Warm-upMobility – 5 Minutes Foam Roller Leg/Hips/T-Spine Dynamic Warm-up 2 Sets12e/side Side Plank Thread the Needle12 Plate Full Raise (2.5-10#)6e/arm Single Arm Ring Rows Strength3 Sets5 Weighted Strict Pull-up5 Weighted Strict Bar Dips5 HSPU Negatives...
by Steve La | Jan 3, 2023 | WOD
WOD Warm-up2 Sets12/10 Calorie Bike8 KB Pendlay Rows8 Double KB Deadlift (moderate weight)40′ Double KB OH Carry + 40′ Dbl KB Front Rack Carry Strength3 Sets10 Reps of 1-1/4 Front Squats Rest 2 Minutes between sets. Start conservative at roughly 40% of...
by Steve La | Jan 2, 2023 | WOD
WOD Warm-upDynamic Stretch/Warm-up 2 Sets20s/20s/20s Row (light/moderate/hard)10 Forearm Plank to Dolphin Pose10 Alternating Tripod OH Reach20 Supinated Banded Pull-aparts20 Anterior Tibialis Raise Strength3 Minutes x 4 Rounds (12 Minutes)8 Close Grip Bench Press...
by Steve La | Jan 1, 2023 | WOD
WOD Warm-upDynamic Warm-up 2 Sets8 Sumo BB Goodmorning8 Back Rack BB Jump Squat8 Hang Muscle Snatch10/8 Calorie Row Snatch Progression Warm-up StrengthSnatch ComplexEMOM x 10 Minutes – Building every set as technique allows:1 Snatch Lift Off + 1 Segment Power...
by Steve La | Dec 30, 2022 | WOD
WOD Warm-upDynamic Warm-up 3 Sets400m/200m/100m Run (gradually increase speed each round)12e/side Single Arm KB Bent Over Row (18-44#)8e/side Plank KB Pullthrough ConditioningIn Teams of 2, partners alternating rounds, 8 Rounds for Time:100m Sprint12 KB Goblet Squat...
by Steve La | Dec 29, 2022 | WOD
WOD Warm-upDynamic Stretches 2 Sets6 Single Arm KBS6 Single Arm Push Press6 Single Arm Front Rack Squat (e/side)15-20sec Hanging Knee Tuck Hold15sec Rower Sprint Strength(15 Minutes) Find 1RM or 3RM (T&G) on Deadlift Suggested Format:2-3 Warmup sets,...
