by Steve La | Sep 15, 2022 | Uncategorized
WOD Warm-upDynamic/Stretches 2 Sets1 Minute Bike (40sec casual/20sec sprint)8 KB Windmill + 8 Single Arm KB Swing +8 Single Arm KB Front Rack Squat* *8 reps each arm StrengthEvery 2 mins x 5 Sets3 Deadlift Build up to your weight from the previous week & then...
by Kelly McKinney | Sep 13, 2022 | Uncategorized
WOD Warm-up PVC/Dynamic 2 Sets100m jog10 hollow arch swings8 bb front rack squats5 bb strict press Snatch Progression StrengthEMOM x 10 Minutes1 Power Snatch + 1 Hang Power Snatch (below knee) + 1 Hang Power Snatch (above knee) Conditioning3 rounds for time:400m run21...
by Kelly McKinney | Sep 9, 2022 | Uncategorized
WOD Warm-upPVC/Dynamic 2 Sets5 Double Push-up Burpees8 e/side KB Windmill Press8 e/leg Knee over Toe Split Squats MetconTeams of 2, for Time:50 Burpees100 Wallballs (20/14)600M Carry (53/35) (80/50)100 Cal Bike50 Burpees *Carry: Partner A carries 2 KBs, Partner B...
by Kelly McKinney | Sep 8, 2022 | Uncategorized
WOD Warm-upStretches/Dynamic 2 Sets10 BB Goodmorning8e/side BB Front Rack Reverse Lunge5 Overhead Presses10 BB Squats StrengthEvery 3 mins x 4 Sets4 Deadlift Build up to your weight from the previous week & then start the 4 sets – add more weight as...
by Kelly McKinney | Sep 6, 2022 | Uncategorized
WOD Warm-UpBands Upper/Lower 2 Sets15/12 cal Row5 Dive Bomber Push-ups20 Shoulder Taps10 Jumping Squats Snatch Warmup/Progression Strength 50/3, 60/3, 70/3, 75/3, 80/2 reps for 4 sets ConditioningMetConFor Time:800/1,000m row30 HR Push-ups/Rx+ 20 Handstand PU600/750m...
