by Steve La | Nov 30, 2022 | Uncategorized
WOD Warm-upStretch (~30sec per stretch/position) Child’s Pose w/ Lat Stretch (30s e/side)Cat Cow StretchHeel Sit/Reclining Hero Pose Dynamic Warm-up 2 Sets10 Scap Pull-ups10 Alternating Tripod w/ Overhead Reach15e/side Side Plank DB Powell...
by Steve La | Nov 29, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets20sec Deep Squat Hold12 Alt Cossack Squats (low transitions)10 Alt Push-up Pike Toe Touch8 No Clap No Jump Burpee15sec Bike Sprint (80-90% effort) StrengthEvery 3mins x 4 sets5/5/4/4 Back Squat (21X1) Set 1-3 = RPE 7 (50-65%...
by Steve La | Nov 28, 2022 | Uncategorized
WOD Warm-upBanded Stretch on Rig Dynamic Warm-up 2 Sets6 Forearm Plank to Dolphin Pose12 Alternating Quadruped KB Pull Through6e/side Half Kneeling Windmill20 Alternating Pike Leg Liftover Strength4 Sets (50-60% of 1RM)4 Paused Power Jerk (2sec hold in the dip + 2sec...
by Steve La | Nov 27, 2022 | Uncategorized
WOD Warm-upPVC Pipe + Dynamic Warm-up Stretch Snatch Warm-up/Progression StrengthEvery 2 Minutes x 6 Rounds (12 Minutes): 1 Snatch Pull2 Hang Squat Snatch Below Knee1 Overhead Squat Start your first round with an empty barbell or roughly 40% of 1RM, then gradually...
by Steve La | Nov 25, 2022 | Uncategorized
WOD Warm-up2 Minutes on Rower, then into Dynamic Stretches 2 Sets20sec High Effort Row (80-90%)6 DBall Kang Squats15sec Chin-up Hold @ topRest :45-1:00, then repeat ConditioningIn Teams of 2, AMRAP in 12 minutes, partners alternating movements:10 Alternating DBall...
