by Steve La | Dec 20, 2021 | Uncategorized
WOD MobilityLXB Smash: Pecs, Delts, Traps, Rotator CuffDynamic Warm-up Primer2 Sets30sec Rig Deadhang10 Scap Pull-ups10 Wall Angels20sec Wall Assisted Handstand Hold or 20 Alt Plank Shoulder Taps Wall Angels: https://youtu.be/1UU4VvklQ44?t=10 StrengthPush Press: 40/8,...
by Steve La | Dec 19, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Quads/Hips, GlutesPigeon StretchFrog Stretch90/90 Hip StretchDynamic Warm-up StrengthBack Squat: 60/6, 70/4, 75/2, 80/1, 85/1, 80/1*2 ConditioningAMRAP in 12 Minutes:15 Wallball (20/14)12 T2B | 5 Bar MU15/12 Calorie...
by Steve La | Dec 16, 2021 | Uncategorized
WOD Warm-upFoam Roll/LXB Smash: Athletes’ ChoiceBike Intervals (20 Fast/40 Slow – 4 Rounds)Dynamic Warm-up ConditioningFor Time:21-15-9Hang Power Snatch (95/65) | (115/85)T2BRest 2 Minutes 21-15-9Push Press | HSPULateral Burpee Over BarRest 2 Minutes...
by Steve La | Dec 15, 2021 | Uncategorized
WOD SkillDynamic Warm-up 10 Minutes to work on Headstand Hold/Leg Lifts or Rope Climb technique. StrengthDeadlift: 3 Sets of 4 @ 70% then…3 Sets of:15 DB Romanian Deadlift15 DB Skull Crushers12 Abwheel Rollout ConditioningChoose one from the following options:1-Mile...
by Steve La | Dec 14, 2021 | WOD
WOD MobilityBanded Stretches (Upper/Lower)20/15 Calorie BikeDynamic Warm-up Primer2 Sets20 Alt Quadruped KB Pull-through10e/side KB Cross RDL10e/side KB Single Arm Thrusters StrengthPush Press: 40/10, 50/8, 60/6, 70/4*3 T&G reps with slight pause at top lockout...
