by Steve La | Aug 5, 2022 | WOD
WOD Strength3 Sets2.2.2.2 Close Grip Bench Press (3sec descent)*6-8 BB Pendlay Rows (heavy) *drop sets – 2 reps + 2 reps + 2 reps + 2 reps (stripping weight off each 2 reps)Each set of BP is 8 reps, starting at a heavy weight and going lighter each drop set....
by Steve La | Aug 4, 2022 | WOD
WOD Warm-up2 Sets10e/leg Single Leg KB DL (rig assisted)6 KB Press into Windmill (e/arm)15sec Chin-up Hold (top position)40′ Burpee Broad Jump StrengthDeficit Deadlift3 Sets of 4Standing on 1-2″ deficit, 3sec descent – NOT T&G ConditioningEvery 5...
by Steve La | Aug 3, 2022 | WOD
WOD MobilityLXB/Foam Roll: Lats, Rotator Cuff, Tricep, T-spine/Traps Skill(6-8 Minutes) Practice any variation of the T2B progressions we’ve been working on the past 5 weeks. Strength3 Sets12-15 Straight Arm Cable Pulldown3 Weighted Tempo Dips (22X1)*12-15...
by Steve La | Aug 1, 2022 | WOD
WOD Warm-up2 Sets12e/side Side Plank Thread the Needle16 Alternating Quadruped KB Pull Through10 e/side Half Kneeling KB Waiter’s Press (2) https://youtu.be/WQyNCzqNqso(3) https://youtu.be/CGmXT5SfgJI StrengthEMOM x 12 Rounds (6 Sets) – building as ableOdd...
by Steve La | Jul 26, 2022 | WOD
WOD Warm-upLXB/Foam Roll: Glutes/Quad/Hips/T-Spine PVC Pipe Warm-up -> Clean Progression StrengthClean ComplexEvery 2 Minutes x 5 Rounds (10 Minutes)1 Clean + 1 Paused Hang Clean (2sec below knee) + 1 1/4 Front Squat *total of 3 full squats ConditioningEMOM x 12...
by Steve La | Jul 21, 2022 | WOD
WOD Warm-up2 Sets10e/leg Single Leg KB Deadlift (rig assisted)15e/side KB Side Bends40′ e/arm Single Arm KB Overhead Carry (2) https://youtu.be/rLy3w99jtdQ Strength6 Sets (2 Warm-up Sets, 4 Working Sets)4 Tempo Deadlifts (3111)Rest 2 Minutes between each working...
