by Kelly McKinney | Sep 5, 2022 | Uncategorized
WOD Warm-Up10 e/leg KB RDL8 Goblet Squats15sec Chin-Up Hold20 Double Unders or 40 Singles StrengthBack Squat (Speed Focus)2 Reps Every 40sec x 12 Rounds *Load the same, or slightly heavier, than last week’s weight – focus is speed out of the hole on the...
by Steve La | Aug 29, 2022 | Uncategorized
WOD Warm-up2 Sets40 Double Under or 60 Jump Rope12 Push-up Pike Toe Touch12 Alternating Tripod w/ Overhead Reach12 DB Side Plank Powell Raise (e/side) (2) https://youtu.be/k3e6QZYuCYY(4) https://youtu.be/CjOLffqlXlk Strength4 Sets6 Close Grip Bench Press (21X1)12...
by Steve La | Aug 28, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Row20sec Pulsing Split Stance Hold (e/side)8 Full Squat Burpee12 Hanging Strict Knee Raises (2) https://youtu.be/ibAk2a6rH4g?list=TLPQMjgwODIwMjImtfH8nkVF9Q StrengthBack Squat (Speed Focus)2 Reps Every 45sec x 12 Rounds (9 Minutes) Focus...
by Steve La | Aug 25, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets5e/side Shinbox Goodmorning5 BB Jefferson Curls5 Aipa Rows8e/side BB Front Rack Reverse Lunge Jefferson Curl: https://youtu.be/XQsA_8tk6-0?t=63 StrengthEvery 2 Minutes x 4 Rounds4 Pause Deadlifts (pause 1sec right below knee)...
by Steve La | Aug 24, 2022 | Uncategorized
WOD Warm-upMobilityLXB Smash: Traps, Pecs, Rotator CuffFoam Roll: T-Spine, Lats, Triceps, Hips 2 Sets10 Scap Pull-ups6e/side Half Kneeling KB Windmills10e/dir KB Pull Though SkillKipping Pull-up Progression (6-8 minutes):Beginner: 15-20sec Extended Planks + Weighted...
