by Steve La | Jul 6, 2022 | Uncategorized
WOD MobilityLXB Smash: Trap/Pec/Shoulder/Rotator Cuff/T-Spine Dynamic warm-up/stretches Skill10 Minutes Practicing T2B Progression 2-3 SetsBeginner: 15-20sec Hollow/Arch Hold (on ground)Intermediate: 10 Hollow Arch Kips (controlled) or Hollow Lat Pullback*Advanced:...
by Steve La | Jul 5, 2022 | Uncategorized
WOD Warm-up2 Sets5 Cat Cow Stretch5 SLOW Shoulder Extension Bridge (hold 3sec at top)12e/side Side Plank Thread the Needle40 Double Under or 80 Single Jumps20 Banded Supinated Pull-aparts (2)...
by Steve La | Jul 4, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up + Clean Progression StrengthEvery 2 Minutes x 5 Sets (build up as able)1.1 Hang Clean + 3 Front Squat Conditioning3 Rounds for Time:15/12 Calorie Row12 Alternating BB Front Rack Lunge (95/65)8 Thruster15/12 Calorie RowRest 2...
by Steve La | Jul 3, 2022 | Uncategorized
WOD Happy 4th of July! “Team 1776” In teams of 3 for Time, complete a total of 1776 reps involving all exercises in any order (one partner working at a time):Kettle-bell swings (53/35)Air squatsPush-upsPull-upsBurpeesSit-upsCalorie rowDouble-unders (or 2x...
by Steve La | Jul 1, 2022 | Uncategorized
WOD Warm-up6 Minutes Mobility/Rolling – Athletes’ Choice General Stretching/Dynamic Warm-up 2 Sets15 Anterior Tibialis Raises10e/side Narrow Stance KB Rotational Deadlift10e/side Knee Over Toe Split Squat (1)...
by Steve La | Jun 30, 2022 | Uncategorized
WOD Warm-upPerform dynamic stretches for warm-up, then start the workout with a Pre-Fatigue Power Test (For Time). The Power Test should be performed at submaximal efforts, pushing the pace nearing unsustainable levels (80-90% sprint). Rest at least 5-10 minutes (as a...
