by Steve La | Sep 29, 2021 | Uncategorized
WOD Warm-upBanded Stretch (Upper/Lower)10 Scorpion Twists10 Swimmer’s Stretch10 Tripod w/ Reach20cal Row Strength4 Sets12 Alt DB Renegade Rows15 DB Floor Presses20sec Hollow/Rock12 Miracle Gro (1) https://www.youtube.com/watch?v=ye_atuoRpvE (without the...
by Steve La | Sep 28, 2021 | Uncategorized
WOD MobilityLXB Smash: Hamstring, Pec, Delt, TrapRagdoll StretchBox Child’s Pose StretchDynamic Warm-up Primer2 Sets8e/side Half Kneeling KB Windmill10e/side Half Kneeling KB Chops10e/side Single Leg Poor Man’s Leg Curl (2) https://youtu.be/Psmkt_Tft5E...
by Steve La | Sep 27, 2021 | Uncategorized
WOD MobilityLXB Smash: T-Spine, Rotator Cuff, TrapsHip/Quad StretchCalf StretchDynamic Warm-up Primer2 Sets100m Run15sec Chin-up Hold (top) + 15sec Dead Hang5 BB Aipa Rows StrengthEMOM 8 Minutes – 4 Rounds (Odd/Even):O: 5 Deadlifts (50%)E: 5 Chin-ups...
by Steve La | Sep 26, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Lats, Hip Flexor, Quad/AdductorPigeon StretchFrog StretchDynamic Warm-up Primer2 Sets15sec e/side Quadruped Bird Dog Elbow Plank10e/side KB Windmill Press6e/side Hip Airplanes (2) https://youtu.be/xyCtxCzdG00?t=15 Strength**Deload...
by Steve La | Sep 24, 2021 | WOD
WOD MobilityBB Smash: Traps, Triceps, ForearmDynamic Warm-up StrengthBench Press: 6 Sets to build up to a heavy set of 5.Pause for 2 seconds, 1″ ABOVE your chest ConditioningFor Time, In Teams of Two (24 Minute Cap):800m Partner Run 3 Rounds30 Partner Synchro...
