by Steve La | Dec 7, 2022 | Uncategorized
WOD Warm-up2 Sets15-20 Supinated Band Pull-aparts12 Banded Curl to Press5 Tempo Chin-up (22X1)100m Run Strength4 Sets5/5/4/2 Bench Press (31X1)Max Rep KB Pendlay Rows(53/35) in 20secRest 2 minutes Set 1-2 = RPE 7 (55-65%)Set 3 = RPE 8 (65-70%)Set 4 = RPE 9 (70-80%)...
by Steve La | Dec 6, 2022 | Uncategorized
WOD Warm-upDynamic Stretches/Warm-up 2 Sets15/12 Calorie Bike8e/leg KB Kickstand Goblet Squat10 Single Arm KB Swing + 6 KB Windmill (L)10 Single Arm KB Swing + 6 KB Windmill (R) StrengthEvery 3mins x 4 sets5/5/4/4 Back Squat (20X1)Set 1-2= RPE 7 (55-70% 1RM)Set 3-4 =...
by Steve La | Dec 4, 2022 | Uncategorized
WOD Warm-upLXB Smash: Pecs/Traps/Delt (5 Minutes) Dynamic Warm-up/Stretches 2 Sets – Perform 5 reps of the following movements: BTN Push Press (snatch grip)OHSDrop SnatchBelow Knee High PullMuscle SnatchHip Snatch StrengthEvery 2 Minutes x 6 Rounds (12 Minutes):...
by Steve La | Dec 2, 2022 | Uncategorized
WOD Warm-up2 Sets (both sides) – Perform 6 Reps of each movement as a single arm KB movement: Bent Over RowHigh PullFront Rack SquatThrusterDouble Push-up Burpee Conditioning “Darren” On November 14th, Darren Smith lost his battle with Cystic...
by Steve La | Dec 1, 2022 | Uncategorized
WOD Warm-upDynamic Stretches 2 Sets50 Single Under20 Alternating Elephant Walk Steps15sec e/leg Long Split Pulse6 BB Aipa Row Strength3 Sets 8 Deadlift (TnG Reps)rest 2 min between sets Start your work set around 40% and build up to 50-55% of 1RM as your form...
