by Steve La | Aug 8, 2021 | WOD
WOD MobilityLXB Smash: Pec/Front Delt, Traps, Hips/Glutes, Adductor Dynamic Warm-UpSnatch Progression StrengthSnatch from Hip + Hang Snatch + OHSBuild up to a heavy single, then drop to 90% and perform 3 singles (focusing on technique). ConditioningAMRAP in 15...
by Steve La | Aug 6, 2021 | Uncategorized
WOD MobilityLXB Hamstring SmashBox Ragdoll StretchPigeon StretchChild’s Pose Dynamic Warm-up/Game of Choice ConditioningIn Teams of Two, For Time (one partner working at a time):50/40 Calorie Row20 Burpee Box Jump Over (24/20)30 Push Press (75/55) | 30 HSPU40...
by Steve La | Aug 5, 2021 | WOD
WOD MobilityPVC Pipe Warm-Up BB Clean and Jerk Progression StrengthPower Clean + Hang Clean + JerkBuild to a perfect heavy single, then perform 3 sets at 90% of top set. ConditioningAMRAP in 12 Minutes6-9-12-15-etc…Deadlift (135/95) | (225|155)V-UpsPull-ups | C2BRest...
by Steve La | Aug 4, 2021 | WOD
WOD MobilityBanded Stretch (Upper/Lower)Run 200m/12cal BikeDynamic Warm-Up Strength4 Sets15 DB Bench Press (building)15 BB Bent Over Rows40sec DBall Bearhug Hold ConditioningBike Interval (1 Minute On/1 Minute Off) – 8 Rounds (16 Minutes):Max Effort Calories...
by Steve La | Aug 3, 2021 | WOD
WOD MobilityLXB Smash: Pecs, Traps, Hips1 Minute Dead Hang on rig2 Minutes Rower/BikeDynamic Warm-up Strength3 Sets15 Banded Pull-ups30sec Weighted Planks ConditioningAMRAP in 5 Minutes (3 Rounds):30/24 Calorie Row16 Alt Burpee DB Snatch (50/35) | (70|50)*Max Effort...
