by Steve La | Aug 25, 2021 | WOD
WOD Mobility6 Minute Foam Roll: Athlete’s ChoiceRow 2 MinutesDynamic Warm-up Strength3-4 Sets100′ Sled Drag (push + pull)Accumulate 30sec Hanging L-Sit or Seated Pike-up15 Weighted GHD Hip Extensions (2)...
by Steve La | Aug 24, 2021 | WOD
WOD MobilityBanded Stretch (Upper/Lower)200m RunDynamic Warm-up Primer2 Sets20 Alt Quadruped Shoulder Taps12 DB Curl to Press15 DB Reverse Flies Strength4 Sets5 Single Arm DB Tempo Push Press (30X1) | 3 Tempo HSPU (31X1)10 Weighted Push-ups*40sec DBall Hold *If unable...
by Steve La | Aug 23, 2021 | WOD
WOD MobilityLXB Smash: Trap, Hips, AdductorsPigeon StretchFrog StretchDynamic Warm-up Primer2 Sets20 Double Under / 30 High Jump Rope20sec e/side Copenhagen Planks6 e/side KB Windmill Press6 e/leg Single Leg KB DL StrengthDeadlift: Build to 70%, then 3 reps EMOM for 8...
by Steve La | Aug 22, 2021 | WOD
WOD MobilityFoam Roll: T-Spine/Lats/Hips/QuadsDynamic Warm-upC&J Progression StrengthWarm-up to previous 90% (performed on 8/6), then complete 5 sets of the complex. *Make sure to rest 1-2 minutes between working sets ConditioningAMRAP in 10 Minutes:12/10cal Bike8...
by Steve La | Aug 20, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Lats, Legs/CalvesPigeon StretchCat/Cow StretchScorpion TwistsAccumulate 1 Minute Dead Hang (Rig) Dynamic Warm-up StrengthFront Squat: 40/8, 50/6, 60/5*3 ConditioningTeams of 2, alternating rounds, 10 Rounds for Time:20 Double Under15...
