by Steve La | Jan 13, 2022 | Uncategorized
WOD Warm-upRow 3 Minutes 2 Sets10 Alternating Shinbox Goodmorning (5e/side)10 Alt Tripod w/ OH Reach6e/leg Box Blast Off20 Anterior Tibialis Raise (1) https://www.youtube.com/watch?v=eh3aSS3jPX4(4) https://www.youtube.com/watch?v=OPEuhclsTUQ StrengthFront Squat: 5...
by Steve La | Jan 12, 2022 | Uncategorized
WOD Warm-up2 Sets10 Alt Push-up into Pike Toe Touch10 (e/side) Bottoms-up KB Press8 Ring Row Face Pulls (2021) (1) https://www.youtube.com/watch?v=k3e6QZYuCYY(3) https://www.youtube.com/watch?v=yQQJCh4Hs1s StrengthTempo Bench Press: 5 Sets of 6, building(Tempo: 30X1...
by Steve La | Jan 10, 2022 | Uncategorized
WOD Warm-up 3 Minute BikeDynamic Stretch/Warm-up 2 Sets:6e/side Hip Airplane6e/leg Skater Squats10 BB Aipa Rows Aipa Row: https://youtu.be/DHIWTQ4KIBE?t=11 Strength1 + 1/4 Back Squat: 5 Sets of 5, building as able Squat all the way down into a full squat, come up 1/4...
by Steve La | Dec 29, 2021 | Uncategorized
WOD MobilityBB Smash: Traps, Lats, TricepsChild’s Pose (OH Stretch w/ BB)Dynamic Stretch/Warm-up15 Calorie Bike Conditioning4 Rounds for Time:20/16 Calorie Bike10 Dbl DB Snatch (35/20)*20′ DB Walking Lunge | Dbl DB OH Walking Lunge10 C2B | 5 Muscle...
by Steve La | Dec 28, 2021 | Uncategorized
WOD MobilityFoam Roll: T-Spine, Glutes, QuadsFoam Roll Pec StretchDynamic Stretch Foam Roll Pec Stretch: https://www.youtube.com/watch?v=clXn_rqtBBM Primer2 Sets6e/arm Single Arm Ring Row5 BB Aipa Rows15 Banded Supinated Row StrengthEMOM for 12 Minutes (6 Rounds):(1)...
