by Steve La | Dec 11, 2020 | WOD
WOD Mobility Box Pigeon Stretch Box Adductor Stretch Rag Doll/Hip Stretch Primer 2 Sets 5 Aipa Rows 5 BB Jump Squats 5e/side Box Blast Off 10cal Row Conditioning In teams of two, one person working at a time, AMRAP in 20 min: 30 Cal Row 30 Hang Power Snatches (95/65)...
by Steve La | Dec 10, 2020 | WOD
WOD Mobility PVC Pipe Stretch/Warm-Up Primer 2 Sets 10 Banded Pass Throughs 10 Banded Pull-Aparts 10 Alt Tripod w/ Reach 10 BB Front Squats Strength Bench Press: Warmup, then 3 Sets of: Max Bodyweight (75% for females) Bench Press rest 30 sec 30 secs for Max Strict...
by Steve La | Dec 9, 2020 | WOD
WOD Mobility Psoas Smash Hamstring Stretch Kneeling Stretch Kneeling Thread the Needle (T-Spine) Primer 20 Penguin Claps 20s Single Arm Planks (e/side) 10 Superman Extensions (1sec pause @ top) Strength 4 Sets: 60 Sec of Jump Rope Practice 20 Shoulder Taps 15 V-Ups...
by Steve La | Dec 8, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Hip Flexor/Quads) Double Pigeon Stretch Primer 2 Sets 10 Alt Scorpion Twists 10 BB Supinated Rows 8e/side Half Kneeling KB Windmill Strength Snatch from Hip + Hang Snatch 1 from Hip + 1 from Knee: Start light and build, no misses...
by Steve La | Dec 7, 2020 | WOD
WOD Mobility LXB Delt/Trap/Hamstring Smash Elevated Pigeon Stretch (Box) Box Child’s Pose Primer 2 Sets 10 Alt Quadruped KB Pullthroughs 10 Alt KB Reverse Lunges 15sec Pullup/RR Hold Strength Deadlift: Starting at 50% of 1RM, work to heavy set of 5 T&G...
