by Steve La | Jun 2, 2021 | WOD
WOD Mobility LXB Smash: Pecs, Traps, Front Delt, Glute/Hips, Adductor Psoas Smash 15/12cal Bike Dynamic Stretches Strength 4 Sets 30sec Weighted Planks 15 GHD Hip Extensions 15 Miracle Gro’s Conditioning For Total Distance (17 Minutes): 5 Minute Bike Rest 2...
by Steve La | Jun 1, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Primer 2 Sets 20sec e/side Side Plank w/ Leg Lift 10e/side Single Arm KB Suitcase Deadlift 8e/side Single Arm KB Thruster* *Pause 1sec at the top of each rep Strength Deadlift: T&G – 40/10, 50/8, 60/6, 65/6*2...
by Steve La | May 31, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Triceps, Quads Primer 2 Sets 10e/arm Half Kneeling KB BU Press 6e/side KB Windmill Press 10cal Rower Strength Shoulder Press: 3 Sets of 8 @ 50% Conditioning EMOM for 20 Minutes (5 Rounds): Minute 1: 12/9cal Row Minute 2: 40...
by Steve La | May 30, 2021 | WOD
WOD Murph In honor of Navy Lt. Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here. For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest/body armor, wear...
by Steve La | May 28, 2021 | WOD
WOD Mobility Dynamic Warm-Up Primer 2 Sets 10 BB Goodmornings 10 BB Pendlay Rows (weighted) 10cal Row Conditioning In Teams of 2, one partner working at a time, AMRAP in 20 Minutes: 10 Deadlifts (155/105) | (225/155) 20 Strict Chin-Ups 30 Box Jump Overs (24/20) 40...
