by Steve La | Sep 6, 2021 | WOD
WOD MobilityBB Smash: Trap/Triceps/ForearmGlute/Quad/Calf StretchDynamic Warm-up Primer10e/side Hip Airplanes5 Paused Front Squats + 10 ThrustersClean Progression StrengthClean + Hang Clean + Front Squat: 15 Minutes to build to a heavy double Conditioning4 Rounds for...
by Steve La | Sep 5, 2021 | Uncategorized
WOD Warm-up300m RunDynamic Warm-up1 Minute Dead HangAccumulate 10 Strict Pull-ups (banded if needed) Conditioning”Heroes of Kabul”This workout is dedicated to the 13 soldiers who were killed on August 26, 2021, in Kabul Airport, Afghanistan, while on a...
by Steve La | Sep 3, 2021 | WOD
WOD MobilityDynamic Warm-upGame (Optional) Strength4 Sets12 DB Bench Press10 Pendlay Rows ConditioningIn Teams of 2, Every 2 Minutes for 20 Minutes (Partners Alternate Rounds):10 Hand Release Push-up8 Burpee Box Jump Over (24/30)Max Calorie Assault Bike **10 Rounds in...
by Steve La | Sep 2, 2021 | WOD
WOD MobilityFoam Roll: T-Spine/Lats/Hips/Quads PVC Pipe Warm-up StrengthWarm-up to 70% of your 1RM, then perform the follow for 3 Rounds (not T&G). EMOM (9 Minutes):(1) 3 @ 60%(2) 2 @ 65%(1) 1 @ 70% ConditioningIn Teams of 2, One Partner Working at a Time, AMRAP...
by Steve La | Sep 1, 2021 | WOD
WOD MobilityBanded Stretches (Upper/Lower)Dynamic Warm-up Strength4 Sets12 Miracle Gro15 Banded Tricep Push-down15 Pike Leg Lift Over | 10 Strict T2B (2) https://www.youtube.com/watch?v=WbefuM-AlhE Conditioning(Either bike or running interval options are available for...
