by Steve La | Apr 16, 2021 | WOD
WOD Mobility Child’s Pose 90/90 Hip Stretch Banded Passthroughs/Around the World/Windmills/OHS Spiderman w/ Twists Strength Accumulate 20 PERFECT Strict Chin-Ups Conditioning In Teams of 2, AMRAP in 5 Minutes (one person working at a time): 20 Alt DB Snatch...
by Steve La | Apr 15, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 20s e/leg Skater Squat Hold 6e/leg Single Leg KB DL 6e/side KB Windmill Press Strength Paused Front Squat + Squat: Warm-up to 70%, then 3 sets of 1 (2 sec pause ) + 2 Conditioning “DT” 5 Rounds for Time: 12...
by Steve La | Apr 14, 2021 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Dynamic Warm-Up 200m Run Strength 3 Sets 10 Miracle Gro 20sec Weighted Superman Hold* 20sec L-Sit Hangs then… accumulate 20 Hollow Arch Swings *Either a bumper plate or individual small plates in each hand (1)...
by Steve La | Apr 13, 2021 | WOD
WOD Mobility Foam Roll: Pec Stretch, T-Spine, Legs Child’s Pose Stretch Kneeling Stretch Armbar Stretch Primer 2 Sets 5 Swimmer’s Stretch 5 Dive Bomber Pushups 5 Plyo Pushups Strength Bench Press: Build to 5RM, then drop down to 80% for 3 sets of 8 DB...
by Steve La | Apr 12, 2021 | WOD
WOD Mobility LXB Smash: Hamstring, Hips, Glutes, Adductor Box Pigeon Stretch Frog Stretch Samson Stretch Primer 15 Poor Man’s Leg Curl 15s e/leg Copenhagen Planks 5e/leg Box Blast Off 5e/leg Hip Airplanes Strength Back Squats: 2×5 @ 40% then, 1×20 @...
