by Steve La | Jun 8, 2021 | WOD
WOD Mobility Banded Stretch (Upper Body) Dynamic Warm-Up Primer 2 Sets 10 Banded Victory Raises 15 DB Reverse Flies 10e/side Side Plank Thread the Needle (1) https://youtu.be/SV5VV9HK2iQ (3) https://youtu.be/LK0o75A5_HY?t=1 Strength Push Press: 50/10, 60/8, 70/6,...
by Steve La | Jun 7, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Glutes/Legs Primer 2 Sets 10 Dive Bomber Push-ups 10cal Row 10 DBall Bearhug Jumping Squats* *Light/moderate (30-50#) Strength Power Clean + Hang Clean Build up to 70% of your Clean 1RM, then EMOM for 12 Minutes: 1st Minute: 1...
by Steve La | Jun 6, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 5e/leg Hip Airplanes 5e/leg Single Leg Skater Squats 5 BB Aipa Rows Aipa Rows: https://youtu.be/YCFNQ3o0_wk?t=23 Strength Back Squat: 50/10, 60/8, 65/8, 68/6*3 Conditioning “The Suck” 4 Rounds for Time (20min...
by Steve La | Jun 4, 2021 | WOD
WOD Mobility BB Smash: Traps, Triceps, Forearm Hip/Quad Stretch Dynamic Warm-Up Game: Dodgeball Conditioning In Teams of Two, one partner working at a time, for Time: 27-21-15-9 Bar Facing Burpees Toes-to-Bar Deadlift (185/115 | R+ 225/165) Rest 1 Minute Record your...
by Steve La | Jun 3, 2021 | WOD
WOD Mobility 1 Minute Dead Hang on Rig Couch Stretch Calf Stretch Cossack Squats 200m Jog Primer BB Warm-Up: 30sec BB Squat Hold + 10 Squats 5 Push Press + 5 Thrusters 5 Tall Cleans Strength Power Clean and Jerk: Warm-up to 65-70% then 10 Rounds of EMOM. (1 C&J...
