by Steve La | Jan 25, 2021 | WOD
WOD Mobility Banded Stretch (Upper Body) Cossack Squats Calf Stretch Primer 2 Sets 15s e/side Single Arm Plank 5 BB Jumping Squats 5 Paused OHS (3sec at bottom) Strength Snatch from Hip + Hang Snatch: 12 minute to find heavy, but perfect, 1RM Conditioning AMRAP in 6...
by Steve La | Jan 24, 2021 | WOD
WOD Mobility BB Trap/Lat/Tricep Smash Standing Glute Stretch BB Overhead Stretch Primer 5e/leg Hip Airplanes 5 Paused Front Squats (3sec) 10 Strict Press 5 Hang Muscle Cleans Conditioning 5 Rounds (25 min cap): 10 Hang Power Clean (115/75) | (155/95) 10 Front Squat 10...
by Steve La | Jan 22, 2021 | WOD
WOD Mobility/Primer 10 Banded Passthroughs 15 Banded Pullaparts 5 Inchworms 10 Alt Scorpion Twists 12 Alt Tripod w/ Reach Strength 4 Sets: 5 Bench Press @ 70-75% 8 Pendlay Rows Conditioning In teams of 4, with only one teammate allowed per station, AMRAP in 30 min...
by Steve La | Jan 21, 2021 | WOD
WOD Mobility LXB Pec/Adductor Smash Armbar Stretch 90/90 Stretch Primer 2 Sets 5 Dive Bomber Pushups 10e/side Thread the Needle (Side Plank) 5 Aipa Rows Strength Push Jerk: 5-6 sets building to a heavy double Conditioning AMRAP in 7 min: 40m Single Arm DB OH Walking...
by Steve La | Jan 20, 2021 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Glutes/Hip Flexor) Double Pigeon Samson Stretch Primer 2 Sets 10 DB Victory Raises 10 DB Reverse Fly 10e/leg Staggered Stance DB RDL SS RDL: https://youtu.be/vIGnQ7Mhp-U Strength 5 sets: 5 Seated DB Press 10 Ab Wheels 5 e/side...
