by Steve La | Feb 23, 2021 | WOD
WOD Mobility LXB Smash (Trap, Pecs, Hamstring) Ragdoll Stretch Primer 2 Sets 5e/leg Box Blast Off 15sec e/side Copenhagen Planks 8 Superman Extensions Strength 4 Sets 6-8 DB RDL (Heavy) 30sec Weighted Plank Hold Conditioning 4 Rounds for Time: 14 Alt DB Box Step Ups...
by Steve La | Feb 22, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Primer 12 Alt Scorpion Twists 10 Cat Cows 8 Dive Bomber Pushups 6 Single Arm DB Thruster Strength 4 Sets 5e/arm Tempo Single Arm DB PP (31X1) Max – 2 Strict Pullups Conditioning 3 Rounds for Time: 40 Double Unders 30...
by Steve La | Feb 21, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets: 6 BB Squat Jumps 6 BB Push Press 6 Front Squats 6 Tall Cleans Tall Cleans: https://youtu.be/YhGbp1wp8Ls?t=9 Strength Clean and Jerk: 15 minutes to find heavy single, no misses. If you miss, drop 15-20lbs and complete 3...
by Steve La | Feb 19, 2021 | WOD
WOD Primer Dynamic Warm-Up Strength Push Press: Build up to a heavy, but perfect, 3RM DB/KB Bent Over Rows: 8 reps between each Push Press set (L+R=2) Conditioning In Teams of Two w/ one person working at a time AMRAP in 20 min: 50 Cal Row 40 HR Push-Ups 30 Deadlifts...
by Steve La | Feb 18, 2021 | WOD
WOD Important Notice: 530AM class is cancelled due to icy roads and for the safety of our members/coaches. All other classes will resume normal scheduling. Thank you for understanding and we apologize for the inconvenience. Mobility LXB Hamstring Smash Ragdoll Box...
