by Steve La | Feb 3, 2022 | Uncategorized
WOD Warm-up30/25 Calorie Row then 2 Sets…10 KB Windmill e/side10 KB Single Arm Z- Press e/side10e/leg Split Stance KB RDL (2) https://www.youtube.com/watch?v=ygiRarZWXHw StrengthPower Snatch + Hang SnatchEMOM for 10 Rounds – building each round as able...
by Steve La | Feb 2, 2022 | Uncategorized
WOD Warm-up10 Cat Cow Stretch10 Downward Dog into Cobra Stretch20′ Bear Crawls20′ Backward Bear Crawl15 Banded Pull-apart + 15 Supinated Pull-apart Strength(1) Bench PressNormal Tempo4 Sets of 3 – building Immediately into… (2) DB Glute Bridge Floor...
by Steve La | Feb 1, 2022 | Uncategorized
WOD Warm-UpBike 3 Minutes 2 Sets20 Alternating Elephant Walk Step (hips piked high and alternating paused hamstring stretches)10 KB Mid Stance Goblet Good Morning (keep back neutral)10e/leg Kickstand Goblet Squats (pause 1sec at bottom)15 Ring Rows (1)...
by Steve La | Jan 31, 2022 | Uncategorized
WOD Warm-Up2 Sets8 Alt Shinbox Thoracic Rotation (4 per side)5 Inchworms10e/arm Side Plank DB Powell Raise (5-12#)10 Windmill (e/side) (3) https://www.youtube.com/watch?v=eQflPl9LjWk StrengthPush Press: 4 Sets of 4 reps (building) – every 90 secondsTempo:...
by Steve La | Jan 30, 2022 | Uncategorized
WOD Warm-up3 Sets500m Bike20′ Bear Crawls5 Burpee Pull-ups20′ Walking Prisoner Lunges StrengthBack Squat: 5 Sets to build up to a perfect 3RM Rest 2-3 minutes between sets ConditioningAMRAP in 3 Minutes – 4 Rounds:500m Bike8 Hang Squat Clean (95/65)...
