by Steve La | May 21, 2021 | WOD
WOD Mobility Pizza Game (5 Minutes) Dynamic Warm-Up Primer 2 Sets 10 Banded Supinated Pull-Aparts 10e/side HK KB BU Press 12-15 Bent Over BB Row (weighted) Strength Bench Press: Close Grip Bench Press (elbows next to your torso) Warm-up, then 4×12 (building)...
by Steve La | May 20, 2021 | WOD
WOD Mobility Foam Roll: 5 Minutes to Roll as needed (emphasis on glutes and midback/T-Spine) 30s e/side Double Pigeon Stretch 10 Alternating 90/90 Hip Stretch 10 Alternating Squat + Thoracic Rotation Stretch Primer 3 Inchworms 10 BB RDL 10 BB Thrusters 12cal...
by Steve La | May 19, 2021 | WOD
WOD Mobility LXB Smash: Pecs, Front Delt, Traps Psoas Smash (Pso-Rite or Ball) Dynamic Warm-Up Strength 4 Sets 20sec L-Sit on KB or Seated Pike Leg Lift (modified)* 12 Strict Banded Chin-ups 100′ Farmer’s Carry (building) L-Sit:...
by Steve La | May 18, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) 10 Cat Cows 10 Alt Scorpion Twists 10 Tripod w/ OH Reach Primer 2 Sets 5 Dive Bomber Push-Ups 5 DB Curl to Press 10 DB Reverse Flies Strength 3×3 Push Press @ 73-75%, then 3×6 into Shoulder Press @ 50% Conditioning...
by Steve La | May 17, 2021 | WOD
WOD Mobility LXB Smash: T-Spine (floor), Hips, Adductor Calf Stretch Dynamic Warm-up Primer 2 Sets 10e/leg Single Leg Poor Man’s Leg Curl 20sec Copenhagen Planks 15sec 1/3 Skater Squat Hold 1 Minute of Jump Rope Strength Back Squats: 50/10, 60/8, 65/6, 70/6*2...
