by Steve La | Oct 27, 2022 | WOD
WOD Warm-up2 sets:8 Dolphin Stretch10 Push-up Pike Toe Touch6 KB Windmill + 6 Unilateral Front Rack Squat (e/side)40 Jump Rope/Double Under StrengthEvery 3 Minutes x 4 Rounds:4 Tempo Front Squat (22X1)* Build up to roughly 55-65% of your normal FS 1RM weight for the 4...
by Steve La | Oct 26, 2022 | WOD
WOD Warm-upLXB Smash: Upper body (pecs, traps, rotator cuff) 2 sets:15/12 Calorie Row8 Cat Cow Stretch10 Alternating Scorpion Twists12 Alternating Tripod w/ Overhead Reach Strength3-4 Sets3-5 Skin the Cat (scaled)*10-15 GHD Sit-ups or 20-30sec Hollow Hold3e/side KB...
by Steve La | Oct 23, 2022 | WOD
WOD Warm-up2 Sets:6 Hollow Arch Kips + 6 Knee 2 Elbow | 6 Kipping Hip to Bar10 Sumo BB Goodmorning12-15 Box Poor Man Leg Curl6e/leg Box Blast Off Strength5 sets for load:8 deadlifts ConditioningAMRAP in 12 Minutes:1-2-3-4-etcPower Clean (135/95) |...
by Steve La | Oct 21, 2022 | WOD
WOD Buy-in: 800m Partner Run then complete 4 rounds:80-60-40-20Russian KBS (70/53)10-20-30-40Burpee T2B*200m Partner DBall Carry after every round (80/50) Buy-out: 800m Partner Run
by Steve La | Oct 7, 2022 | WOD
WOD Conditioning In Teams of 2, partners alternating rounds, For Time (Rx+ solo) – 40 Minute Cap: 1-Mile Partner Run then, 8 Rounds of12 Single DB Clean and Jerk (50/35)*8 DB Goblet Squat4 Burpee Over DB 1-Mile Partner Run *6 DB C&J...
by Steve La | Oct 3, 2022 | WOD
WOD Warm-up2 sets:5 Hang Clean Pulls5 Hang Muscle Cleans5 Front Squats5 Hang Cleans5 Clean StrengthCleans3 sets:3 cleans (65%) 4 sets:3 cleans (70%) Conditioning3 rounds for time:500/400m row15 front squats (95/65) | (115/75 lb)10 Chin-ups | 2 legless rope...
