by Steve La | Aug 2, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Lats, Glutes, Quads Child’s PoseCat Cow StretchDown Down/Cobra Stretch Primer2 Sets6 Swimmer’s Stretch10sec Chin-up Hold (top) + 10sec Chin-up Hang (bottom)10 Banded Victory Raises StrengthPush Jerk or Split Jerk: Build to a...
by Steve La | Aug 1, 2021 | WOD
WOD MobilityBike 2 Minutes* Pigeon StretchFrog StretchKneeling Stretch Dynamic Warm-Up *Place Bikes/Rower along the front side of the room for warm-up and Metcon Primer8e/side Hip Airplane30sec BB Deep Squat Hold6 Tempo Squats (3sec descent, 1sec pause, AFAP)...
by Steve La | Jul 16, 2021 | WOD
WOD Mobility Child’s Pose Scorpion Twists Pigeon Stretch Samson Stretch Dynamic Warm-Up Primer 2 Sets 6 Dive Bomber Push-ups 10 BB Pendlay Rows (light-moderate weight) 6 BB Goodmornings Strength Bench Press: 4×6 @ 90% of last weeks 5RM Conditioning For Time...
by Steve La | Jul 15, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Clean Progression Strength 2sec Pause Clean (above the knee): 40/3, 50/3, 60/2, 70/1*3, 60/2 Conditioning 10 Rounds for Time (24 Minute Time Cap): 10/8 Calorie Bike 3 Power Cleans (60% of your 1RM PC) 3 Front Squats 3 Power...
by Steve La | Jul 14, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Strength 4 Sets 10 Abwheel Rollouts 15 DB Miracle Gro 15 GHD Hip Extension (weighted if able) Conditioning For Time: 50-50-50-50 Double Unders 20-15-10-5 Deadlifts (135/85) |...
