by Steve La | Aug 19, 2021 | WOD
WOD MobilityFoam Roll: Athletes’ Choice (6 Minutes)300m JogDynamic Warm-up Conditioning”Bowen” Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned...
by Steve La | Aug 18, 2021 | WOD
WOD MobilityBanded Stretch (Upper/Lower)Samson StretchSeated Pike Stretch*3 Minute Row *https://www.youtube.com/watch?v=YUIz5u1dTJI Strength4 Sets12 Single Arm DB Row (e/arm)15 Pike Leg Lifts + 5 Dragon Flags15 GHD Hip Extensions (weighted) Pike LL:...
by Steve La | Aug 17, 2021 | WOD
WOD MobilityBB Smash: Traps, TricepsBike 2 MinutesDynamic Warm-upClean Progression ConditioningDeath by Power Clean & BikeEMOM for as long as possible, ascending reps until you can no longer continue: Round 11 Power Clean (115/85) | (185/125)1 Calorie Bike Round...
by Steve La | Aug 16, 2021 | WOD
WOD MobilityLXB Smash: Frnt Delt/Pecs/Traps/Rotator CuffCalf StretchDynamic Warm-up Primer300m Run 2 Sets15sec Chin-up Hold (top)20sec Wall Assisted Handstand Hold10 BB Pendlay Rows (weighted) StrengthPush or Split Jerk: 60/3, 68/3, 75/3, 80/2*3, 68/3 Conditioning4...
by Steve La | Aug 15, 2021 | Uncategorized
WOD MobilityFoam Roll: T-Spine, Lats, Quads90/90 Hip StretchKneeling Stretch Primer20/16 Calorie Row 2 Sets30sec Side Plank (e/side)5 Hip Airplane (e/side)15sec 1/3 Skater Squat Hold (e/side) StrengthBack Squat: Build up to 65%, then for perform 5 reps every 90...
