by Steve La | Dec 28, 2022 | WOD
WOD Warm-up2 Sets20s/20s/20s Bike (easy, moderate, hard)5 Scap Push-up into Downward Dog5 Double Push-up Burpee20 Supinated Banded Pull-apart Strength(15 Minutes) Find 1RM or 3RM on Bench Press Suggested Format:2-3 Warmup sets, then…Set 1 – 2/4 reps @ RPE...
by Steve La | Dec 27, 2022 | WOD
WOD Warm-up2 Sets5 Burpee Vertical Jump (max height)15e/leg Long Pulsing Split Stance6e/side Single Arm DB Clean to Windmill Press200m Run StrengthEvery 2:30 x 6 Sets2/2/2/1/1/1 Back Squat *Ensure that the area around you is clear and ask for a spotter, if needed Set...
by Steve La | Dec 25, 2022 | WOD
WOD Warm-upDynamic Warm-up/Stretches Perform 2 sets of 5 reps of the following BB movements: BTN Push Press (wide grip) OHS Snatch Balance Hang High Pull Hang Muscle Snatch Hang Power Snatch Strength**Benchmark/Re-Test Week** – Choose one of the following...
by Steve La | Dec 22, 2022 | WOD
WOD Warm-upDynamic Warm-up/Stretches Perform 2 Sets of 6 reps of the following barbellmovements: Bent Over Row Hang Muscle Clean Front Squat Push Press Front Rack Reverse Lunge (6e/side) 12 V-ups Conditioning12 Days of CrossFit1 Thruster (135/95)2 Hang Power Cleans...
by Steve La | Dec 21, 2022 | WOD
WOD Warm-up2 Sets20s/20s/20s Bike (casual, moderate, sprint)10 Banded Upright Row10 Banded Curl to Press15 Supinated Pull-aparts10 Dive Bomber Push-ups Strength5 sets3/3/2/2/2 Bench Press (20X1)6-8 Dual KB Rows (Heavy)Rest 2 minutes Set 1= RPE 7 (55-65%)Set 2-3 = RPE...
by Steve La | Dec 20, 2022 | WOD
WOD Warm-up2 Sets200m Run10 Scap Pull-ups10 KB Sumo Stance Goodmorning10e/leg KOT Goblet Split Squats StrengthEvery 3mins x 4 sets3/3/2/2 Back Squat (20X1)Set 1-2= RPE 8 (60-75% 1RM)Set 3-4 = RPE 9 (75-85% 1RM) *Aim to go slightly heavier than last week’s weight...
