by Steve La | Mar 15, 2022 | Uncategorized
WOD Warm-up3 Sets20′ Spiderman w/ Twist10 Strict Knee Raises20′ Burpee Broad Jump15sec Bike SprintRest 1 Minute StrengthEMOM for 10 Minutes1 Pause Power Clean (right below knee) + Power Clean(building up in weight as able) ConditioningEMOM for 16...
by Steve La | Mar 14, 2022 | Uncategorized
WOD Warm-up400m Run 2 Sets10 Alt Tripod w/ Reach12 e/side Side Plank Powell Raise (3-10# DBs)8-10 Pike Strict HSPU Powell Raises: https://www.youtube.com/watch?v=CjOLffqlXlkPike HSPU: https://www.youtube.com/watch?v=ytczHUp_33c StrengthShoulder Press: 4 SetsWarm-up,...
by Steve La | Mar 13, 2022 | Uncategorized
WOD Warm-up20/16 Calorie Bike 2 Sets6 e/side Single Arm DB Clean to Windmill Press10 Alt Goblet Cossack Squats10 e/side Single Arm DB Rows (1) https://www.youtube.com/watch?v=51EQ8A9nmQA StrengthFront Squat + Back Squat: 3-4 Working Sets3 Front Squats + 5 Back...
by Steve La | Mar 9, 2022 | Uncategorized
WOD Warm-up2 Sets200m Run20′ Bear Crawl (Fwd) + 20′ Bear Crawl (Bwd)10 Alt Tripod w/ Overhead Reach10 Prone Trap Raise (paused at top)* Prone Trap Raise: https://www.youtube.com/watch?v=OEbfWVKSpZc*Keep shoulders packed down and away from ears (shrugging)...
by Steve La | Mar 8, 2022 | Uncategorized
WOD Warm-up2 Sets500m Bike10 Alt Shinbox Thoracic Rotation w/ Reach (pause 2sec ea position)20′ Spiderman w/ Twist10e/leg Patrick Steps20′ Prisoner Lunges Shinbox Rotation: https://www.youtube.com/watch?v=lYTc50zta00Patrick Steps:...
