by Steve La | Oct 28, 2021 | Uncategorized
WOD MobilityLXB Smash: T-Spine/Traps (on floor), Glutes/Hips2 Minute RowDynamic Warm-up Primer2 Sets12 KB Plank Pullthrough (6 per side)10 e/side KB Crossbody RDL3 e/leg 3-Way Lunge (weighted if possible) (1) https://www.youtube.com/watch?v=fKbu_2L94x8(2)...
by Steve La | Oct 27, 2021 | Uncategorized
WOD SkillDynamic Warm-up, then… 10 Minutes to work on technique for Tripod Headstands/Leg Lifts. *Start from the fully extended headstand position this time (legs straight up), using the wall for assistance. Focus is on balance today – going into a knee tuck...
by Steve La | Oct 26, 2021 | Uncategorized
WOD MobilityFoam Roll: T-Spine, Lats/Triceps, Hips, CalvesDynamic Warm-up PrimerPerform 10 Reps of the following Movements:Banded PassthroughsBanded Around the WorldAlt Banded OH WindmillsBanded OHSSupinated Banded Pull-apart BB Snatch Progression/Warm-up...
by Steve La | Oct 25, 2021 | Uncategorized
WOD MobilityBB Smash: Traps, Triceps10 Wall Angels10 Alt Scorpion Twists10 Alt Tripod w/ ReachDynamic Warm-up Primer2 Sets6e/side Half Kneeling KB Windmill12 e/arm Single Arm KB Row15sec Mid Push-up Iso-Hold + 5 Dive Bomber Push-up Strength(1) Push Jerk or Split Jerk:...
by Steve La | Oct 24, 2021 | Uncategorized
WOD MobilityLXB Smash: Traps, Front Delt, Glute/Hip, AdductorPigeon StretchChild’s Pose StretchDynamic Warm-up Primer6e/leg Hip Airplanes20sec e/side Single Arm Prone Plank8e/leg Box Blast Off StrengthBack Squat: 40/6, 50/6, 60/4, 70/3, 75/2*3 ConditioningFor...
