by Steve La | Jun 25, 2021 | WOD
WOD Primer Dynamic Warm-Up 10 Cat Cows 10 Superman Extensions 10 DBall Bearhug Jumping Squats 10cal Bike Strength Bench Press: 5×10 Building Conditioning In Teams of Two, 8 Rounds for Time, one person working at a time: 10/8 Bike 12 Toes to Bar | 2 Rope Climbs 10...
by Steve La | Jun 24, 2021 | WOD
WOD Mobility LXB Smash: Pecs, Delts, Traps, Hips, Adductor Pigeon Stretch Frog Stretch Primer Accumulate 1 Minute Dead hang on Rig 15 Goblet Squats (1sec Pause @ bottom) 8e/side KB Windmill Press 10e/leg Single Leg KB Deadlift Strength Front Squat: 50/8, 60/6, 65/5*3...
by Steve La | Jun 23, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Couch Stretch Dynamic Warm-Up Strength 4 Sets 20sec KB L-Sit Hold or Seated Pike Holds 10e/side KB Single Arm Suitcase Deadlift + 40ft KB Suitcase Carry* 10e/side KB Gorilla Row *Perform Suitcase DL first into the 20′...
by Steve La | Jun 22, 2021 | WOD
WOD Mobility Foam Roll: T-Spine/Lats/Triceps Scorpion Twists Spiderman w/ Twist Primer 12cal Bike 10 Wall Angels 10 Foam Roller Wall Slides w/ Band 10 Dive Bomber Push-Ups (2) https://youtu.be/M_ooIhKYs7c?t=11 (3) https://www.youtube.com/watch?v=rfLd0x2xyQM Strength 4...
by Steve La | Jun 21, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Glutes, Quads/Hips BB Smash: Traps, Triceps Dynamic Warm-up Primer 2 Sets 20s e/side Pallof Press Squat Hold 5e/side Hip Airplanes 10 BB Jumping Squats Strength Back Squat: 60/10, 70/8, 75/6, 80/4, 85/2 Conditioning 4 Rounds for Time:...
