by Steve La | Apr 11, 2021 | WOD
WOD Mobility BB Smash: Traps, Triceps, Forearm Dynamic Warm-Up/Stretching Primer 2 Sets: 5 BB Goodmorning into Squats 5 BB Jump Squats 5 BB Push Press 5 BB Thrusters Strength Hang Clean + Jerk 60/3+1, 65/3+1, 70/3+1, 75/2+1, 80/2+1, 85/1+1*2 Note: Percentages are...
by Steve La | Apr 9, 2021 | WOD
WOD Mobility Child’s Pose Thread the Needle Pigeon Stretch Downward Dog w/ Leg Lift Primer 2 Sets 12 Alt Quadruped KB Pullthroughs 8e/leg SL KB DL 10 Single Arm KB Thruster Strength Max Effort Chin-Ups in 3 minutes. Pick a modification that you can do PERFECT...
by Steve La | Apr 8, 2021 | WOD
WOD Mobility LXB Smash: Pecs, Front Delt, Traps 30sec Deep Squat Hold/Stretch Cossack Squats Primer 2 Sets 3 Inchworms 10 Banded Supinated Pull-apart 20sec Handstand Hold (against wall) 6e/leg Skater Squats Strength Shoulder Press: Build to a heavy, but technical,...
by Steve La | Apr 7, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Primer 10 Cat Cows 10 Alt Scorpion Twists 10 Swimmer Stretch 10 Glute Bridges Strength 4 Sets 12 BB Hip Thrusters 20sec e/side Banded Pallof Press Hold 5e/side Half Turkish Get-Ups Conditioning 3 Rounds (40s On/20s Off): Side...
by Steve La | Apr 6, 2021 | WOD
WOD Mobility Foam Roll: Pec Stretch, Lats, Tricep, Legs Primer Accumulate 1 minute dead-hang on the rig. 20sec Side Plank w/ Leg Lift 8 Dive Bomber Pushups 10 Alt Cossack Squats Strength Back Squat: Warm-up to 50%, then 1 set of 20 reps UNBROKEN. Do not go above 50%...
