by Steve La | Jun 20, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 10cal Row 5 Aipa Rows 5 Front Squats 5 Tall Cleans (2) https://youtu.be/YCFNQ3o0_wk?t=5 (4) https://youtu.be/YhGbp1wp8Ls?t=5 Strength Hang Clean: 6 Sets of 3, building each set to a heavy triple Conditioning In 16...
by Steve La | Jun 18, 2021 | WOD
WOD Mobility Dynamic Warm-Up Optional: Pizza Game Primer 2 Sets 10 Banded Supinated Pull-aparts 5 Dive-Bomber Pushups 5e/leg Skater Squats Strength 3 Sets 12 Pendlay Rows (heavier than last week) 15 DB Bench Press Conditioning In teams of 2, ALTERNATING rounds, 8...
by Steve La | Jun 17, 2021 | WOD
WOD Mobility LXB Hamstring Smash Ragdoll Stretch Child’s Pose Primer 2 Sets 10e/leg Single Leg Poor Man’s Leg Curl 20sec Copenhagen Planks (e/side) 5e/side Box Blast Off Strength Deadlifts: Build/Warm-up to 65% then 9 Minute EMOM (3 Rounds)… Set 1: 3...
by Steve La | Jun 16, 2021 | WOD
WOD Mobility BB Smash: Traps, Triceps, Forearms Scorpion Twists Spiderman w/ Twist Kneeling Stretch Strength 3 Sets 12 Banded Strict Chest to Bar 10/10 Pike Leg Lift Over KB 15 GHD Hip Extensions (weighted if possible) 15 Hollow Hold Pulldowns (2)...
by Steve La | Jun 15, 2021 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Dynamic Warm-Up Primer 2 Sets 15sec Chin-up Hold 10 DB Banded Victory Raises 10 DB Reverse Flies Strength Strict Press: Build to a perfect 4RM, then drop 90% and perform 4×4 Conditioning AMRAP in 12 Minutes:...
