by Steve La | Jul 25, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Row12e/side Side Plank DB Powell Raise12 Alternating Tripod w/ Overhead Reach16 Plank to Alternating Toe Touch (4) https://youtu.be/SblvHALmsh4 StrengthEMOM x 10 Rounds (5 Sets) – building as ableOdd – 5 BB Strict Press (from...
by Steve La | Jul 24, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 2 Sets15/12 Calorie Bike12 Alt DB Goblet Cossack Squat (paused at bottom)6 DB Power Snatch + 6 Single Arm OH Reverse Lunges (e/side) StrengthBack Squat: 4 Working sets of 6 repsTempo: 2sec descent, 1sec pause at bottom Conditioning3...
by Steve La | Jul 22, 2022 | Uncategorized
WOD Warm-upDynamic Stretch/Warm-up 2 Sets15 Pronated + 15 Supinated Banded Pull-aparts10 Scap Push-ups5e/arm Half Kneeling KB Windmill Strength3 Sets3.3.3 Close Grip Bench Press (3sec descent)*10 BB Pendlay Rows *drop sets – 3 reps + 3 reps + 3 reps (stripping...
by Steve La | Jul 20, 2022 | Uncategorized
WOD Warm-up4 Minutes Foam Roll/LXB Smash – Athlete’s Choice Tabata (20s work/10sec rest) x 3 Rounds (6 Minutes)(1) Extended Plank Hold(2) Superman Extensions Hold(3) Seated Pike Leg Lift Hold(4) Alternating Tripod w/ Overhead Reach...
by Steve La | Jul 19, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets – Kettlebell Complex8 Single Arm KB Swing6 Unilateral KB Front Squat4 KB Press into Windmill *complete on one side before performing with opposite side (2sets ea side total) Clean Warm-up/Progression StrengthClean...
