by Steve La | Aug 31, 2021 | WOD
WOD Primer(Foam Roll/LXB Smash as needed prior to class)Dynamic Warm-up 2 Sets12/9cal Row10 BB Good Morning into Squat12 BB FR Reverse Lunges StrengthDeadlift: 40/8, 50/6, 60/5, 70/3, 75/2*3 T&G reps, resting at least 1-2 minutes between sets. ConditioningAMRAP in...
by Steve La | Aug 30, 2021 | WOD
WOD MobilityLXB Smash: Pecs/Delt/Hips/Glutes/Adductor200m JogDynamic Warm-up Strength3-4 Sets15 Banded Strict Pull-ups15 Abwheel Rollout12 Weighted Push-ups *If unable to do weighted push-ups/push-ups, use the low bar to practice form/technique Place the weight on...
by Steve La | Aug 29, 2021 | WOD
WOD MobilityBB Smash: Traps, TricepsOH StretchCalf/Quad/Hip StretchDynamic Warm-up Primer2 Sets5e/side Hip Airplanes15sec Skater Squat Hold (e/side)15sec e/side Single Arm Plank (prone) StrengthBack Squat: 50/8, 60/6, 70/4, 75/3*4Front Squat: 60/5, 70/5*3...
by Steve La | Aug 27, 2021 | Uncategorized
WOD MobilityBanded Upperbody Warm-upDynamic Warm-upPizza Game (optional) StrengthDB Bench Press: 4 Sets of 15 (building)Strict Chin-ups: 4 Sets of 10 (use bands if needed) ConditioningIn Teams of 2, AMRAP in 18 Minutes, One Partner Working at a Time:20/16 Calorie...
by Steve La | Aug 26, 2021 | WOD
WOD MobilityBB Smash: Traps, Triceps, ForearmsHip/Glute StretchDynamic Warm-up StrengthBack Squat: 40/8, 50/6, 65/3*4 ConditioningFor Time (24min Cap):16-14-12-10-8Hang Power Clean (95/65) | (115/85)Shoulder to Overhead | HSPUT2BCalorie Bike (2x...
