by Steve La | May 4, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Calves Psoas Smash Primer Accumulate 1 Minute Dead Hang on the rig. then, 10 Cat Cow 10 Alternating Scorpion Twists 6 Alternating Spiderman w/ Twist 10 Alt Tripod w/ OH Reach Strength Bench Press: Warm-up to 60%, then 3×10...
by Steve La | May 3, 2021 | WOD
WOD Mobility Banded Upperbody Stretch Banded Passthrough Hip/Quad Stretch Ankle Stretch Primer 2 Sets 6 Dive Bomber Pushups 15 Penguin Claps/Double Unders 15sec Mid Chin-Up Hold 15sec Wall Assisted Handstand Hold Strength 4 Sets 4 Shoulder Press @ 65% 10 Banded...
by Steve La | May 2, 2021 | WOD
WOD Mobility LXB: T-Spine/Traps (on floor), Hips/Glutes, Adductor Dynamic Warm-Up (across the room) Primer 2 Sets 10e/leg Single Leg Poor Man’s Leg Curl 15s e/leg Copenhagen Planks 10 Supinated (palms up) Bent Over Rows 200m Max Effort Row Strength Deadlift:...
by Steve La | Apr 30, 2021 | WOD
WOD Mobility Child’s Pose Thread the Needle Stretch Pigeon Stretch Kneeling Stretch Primer 2 Sets 10e/side Single Arm KB Row 5e/side KB Windmills Press 5e/side KB Single Arm FR Squat Strength Chin-Up: Max Effort chin-ups in 3 minutes. Pick a modification that...
by Steve La | Apr 29, 2021 | WOD
WOD Mobility BB Smash: Traps, Tricep, Forearm Overhead Stretch Calf Stretch Cossack Squats Hip/Quad Stretch Primer 2 Sets 3 Paused Plyo Push-Ups* 15s Mid Skater Squat Hold 15s Wall Assisted Hand Stand Hold *Hold bottom of pushup for 2 sec, then explode up Strength...
