by Steve La | Nov 3, 2021 | Uncategorized
WOD SkillDynamic Warm-up 10 Minutes to work on technique for Tripod Headstands/Leg Lifts | If proficient with HS, accumulate 20 Leg Lifts Strength4 Sets20sec Banded Hollow Hold20sec Weighted Superman Hold (2.5-5# plates)100′ Sled Push (1)...
by Steve La | Nov 2, 2021 | Uncategorized
WOD MobilityBanded Stretches (Upper/Lower)Couch StretchDynamic Warm-up Primer2 Sets20sec Copenhagen Planks (e/side)10e/side KB Crossbody RDL15/12 Calorie Row Strength4 Sets (building)10 e/arm Single Arm DB Row12 BB Romanian DL6 Dragon Flags ConditioningFor Time:1000m...
by Steve La | Nov 1, 2021 | Uncategorized
WOD MobilityLXB Smash: Pecs, Delts, Traps, Rotator CuffWall AngelsDynamic Warm-up Primer2 Sets8e/arm HK Single Arm Bottoms Up Press8e/arm KB Windmills10e/arm Single Arm KB Gorilla Row StrengthPush Jerk or Split Jerk: 3 Sets of 3 at 90% of last week’s 3RM(If you...
by Steve La | Oct 31, 2021 | Uncategorized
WOD MobilityFoam Roll: T-Spine, Lats, Hip Flexor/GlutesPigeon StretchFrog StretchChild’s PoseDynamic Warm-up Primer2 Sets100m Run3 Chin-up + 10sec Hold at Bottom6e/leg Single Leg Skater Squat StrengthBack Squat: 40/6, 50/6, 60/4, 70/3, 75/3*3 ConditioningFor...
by Steve La | Oct 29, 2021 | Uncategorized
WOD MobilityPVC Pipe Game (Optional)PVC Pipe Warm-upDynamic StretchesRun 200m StrengthPaused Front Squat: 40/5, 50/4, 60/3, 65/3*2Tempo: 22X1 (2sec descent, 2sec pause, up AFAP, 1sec pause) ConditioningIn Teams of 2, AMRAP in 24 Minutes (8 Rounds), Alternating...
