by Steve La | Sep 23, 2022 | WOD
WOD ConditioningIn Teams of 2 for Time, one partner working at a time:800m Partner Run30 DB Burpee Box Step Over (50/35) (20″ box)60 DB Anchored Sit-ups80/60 Calorie Row60 Anchored Sit-ups30 DB Burpee Box Step Over800m Partner Run
by Steve La | Sep 14, 2022 | WOD
WOD General Warm-up, then Kipping Pull-up Practice/Progression (up to 10 minutes) Strength3 Sets10-12 BB Pendlay Row (2sec descent)20-30sec Abwheel Extension HoldMax Rep DB Skullcrushers (3) https://youtu.be/IAHDkC6vJw4 ConditioningFor Time:30/24 Calorie Row30 L...
by Steve La | Aug 26, 2022 | WOD
WOD Conditioning3 Rounds for Time, In Teams of 2, One Partner Working at a Time:600m Partner Run40 Wallball (20/14)20 Pull-up | C2B10 Power Clean (135/95) | (155/115)
by Steve La | Aug 16, 2022 | WOD
WOD Warm-upDynamic Warm-up Snatch Progression StrengthBuilding on snatch technique and cycling the bar through each movement.Ensure the weight isn’t to heavy to where your form suffers. Aim to cycle through movements with minimal pauses/rest in-between each...
by Steve La | Aug 12, 2022 | WOD
WOD Warm-upDynamic Warm-up/Stretch 2 Sets10+10 Supinated + Pronated Banded Pullapart12 Alternating Push-up Toe Touch8/6 Calorie Row Sprint Conditioning”Demetrius”For Time:20-16-12-8-4Bench Press (155/105)Calorie Row Strength3 Sets12 DB Glute Bridge Floor...
by Steve La | Aug 7, 2022 | WOD
WOD Warm-up2 Sets16 Alternating Glute Bridge March8 Skater Squat e/leg8 Full Squat Burpee200m Run (1) https://youtu.be/msfdrPWJ-9o StrengthPerform: 15 Minutes to build up to a 1RMLongevity: 15 Minutes to build up to a 2RM on 1+1/4 Back Squat (aim for 6-8 total sets,...
