by Steve La | Oct 17, 2022 | Uncategorized
WOD Warm-upBanded Upperbody Stretch + Dynamic Warm-up 2 sets:5 Dolphin Stretch12 Alt Tripod w/ Overhead Reach10e/side DB Side Plank Powell Raises (5-12#)3 Tempo Chin-ups (20X1) StrengthPush Press: 4 Sets of 5 (slightly heavier than last week) rest 90-120sec between...
by Steve La | Oct 16, 2022 | Uncategorized
WOD Warm-up2 sets:5 hang clean pulls5 hang muscle cleans5 front squats5 hang cleans5 cleans StrengthClean3 sets:2 cleans (75%) 4 sets:2 cleans (78%) ConditioningFor time:21-15-9Front squats (125/185)DB box step-overs (25/35)...
by Steve La | Oct 14, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 3 Sets5 Dolphin Stretch20sec e/side Side Plank12 KBS50m Run + 50m Walk back (increasing speed subsequent sets) StrengthDeadlift4 Sets of 6 reps (T&G) – building up each set *aim for the same weight, if not slightly heavier, than...
by Steve La | Oct 13, 2022 | Uncategorized
WOD Warm-up 2 sets:20sec Long Pulsing Split Squat (e/leg)10 Sumo Stance BB Goodmorning10 Hang Muscle Clean into Strict Press StrengthEvery 3mins x 3 Sets 1-1/4 Front Squat x 6reps *start once you’re at a moderate working weight ConditioningAMRAP in...
by Steve La | Oct 11, 2022 | Uncategorized
WOD Warm-up2 Sets12 Alternating Scorpion Twists10e/arm Single Arm KB Swing8e/arm KB Windmill6e/leg KB Kickstand Pistol Squat300m Run Conditioning4 Rounds for Time (Rx+ 5 Rounds) – 35 Minute Time Cap:A. 12 DB Power Cleans (50/35)B. 24 DB Tall Plank Knee to Elbow...
