by Steve La | Sep 29, 2022 | Uncategorized
WOD Warm-upBox Stretches/Dynamic Warm-up 2 Sets12-15 DB Butterfly Raises (5-15#)10e/side Side Plank Powell Raise8 Aipa Row (weighted) Butterfly Raise: https://youtu.be/VIjsdi-YsYc ConditioningFor Time (24 Minute Cap): 3 Rounds200m Run14 Alt Double DB Front...
by Steve La | Sep 28, 2022 | Uncategorized
WOD Warm-upDynamic/Stretches: Accumulate 1 Minute Dead Hang on rig10 Dolphin Stretch (forearm plank position)5 Blackburn Stretch10 Alternating Tripod w/ Overhead Reach Strength3-4 Sets10-12 Straight Arm Cable/Banded PulldownMax Rep Strict Pull-up (1-2 reps short of...
by Steve La | Sep 27, 2022 | Uncategorized
WOD Warm-up(6-10 Minutes) Foam Roll/LXB Smash Dynamic Warm-up 2 Sets100m Run20 Anterior Tibialis Raises15e/leg Single Leg Calf Raises20 Double Under Hang Power Snatch Progression Conditioning For time:Buy In 800m run Then:12-10-8-6-4Hang Power Snatch...
by Steve La | Sep 25, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets15/12 calorie Bike20 alternating tall plank knee to elbow10 no jump no clap burpee5e/side skater squats (3) https://youtu.be/1JBIHvVnopA StrengthBack Squat – Deload Week EMOM 103 Reps @ 65% of 1RM ConditioningFor time:100m...
by Steve La | Sep 22, 2022 | Uncategorized
WOD Warm-upDynamic/Stretches 2 Sets20 Double/Single Under8e/side Single Arm KB Rotational RDL8e/leg Goblet Kickstand Pistol Squat20sec e/side Prone Single Arm Plank (2) https://youtu.be/vbq4Cfzcaeo(3) https://youtu.be/GZJkAc425d0 StrengthBuild up to a 1RM or 3RM...
