by Steve La | Nov 30, 2020 | WOD
WOD Mobility LXB Hamstring Smash LXB Forearm Smash Box Child’s Pose Stretch Box Hip Stretch Primer 2 Sets 6cal Bike 8e/leg Bulgarian Split Squats (on box) 10 BB Goodmornings Strength 1 Power Clean + 3 Front Squats Build to a heavy set Conditioning AMRAP in 8...
by Steve La | Nov 29, 2020 | WOD
WOD Mobility Foam Roll/LXB (Glutes/Quads) Pigeon Stretch Frog Stretch Primer 2 Sets 15s Copenhagen Planks Holds (ea/side) 10s Skater Squat Holds (ea/side) 6-8 Tempo Ring Rows (3s Negatives) Strength Back Squat: Warm-up, then 4 singles at 90-95% (Use Spotters)...
by Steve La | Nov 27, 2020 | WOD
WOD Primer 10 Cat/Cows 10 Poor Man’s Leg Curl 10 KB Goodmornings 10 Alt Box Step-Ups 10 KB Goblet Squats Conditioning In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following...
by Steve La | Nov 24, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Glutes, Legs) PVC Warm-Up Primer 2 Sets 10e/leg SL Glute Bridge 3e/leg 3-Way Lunge (weighted) 100m Jog Clean Progression Warmup Conditioning 8 Rounds for Time (30 min cap): 300M Run 3 Front Squats (75%) *FS taken from floor....
by Steve La | Nov 23, 2020 | WOD
WOD Mobility Banded Upper/Lower Body Stretch Primer 2 Sets 10 Goblet Goodmornings 8e/side KB Press + Windmill 3 Wall Walks Strength 5 Rounds: 20 Yard Farmers Carry, Heaviest Possible Rest 10 seconds Max Rep Burpees in 20 sec Rest 1 minute Conditioning AMRAP in 12...
