by Steve La | Dec 27, 2021 | Uncategorized
WOD MobilityPigeon StretchFrog StretchKneeling StretchDynamic Warm-up Primer10 Cat Cow Stretch15e/side Side Plank with Rotation10e/leg Single Leg BB RDL20/16 Calorie Row StrengthDeadlift: 40/10, 50/8, 60/6, 70/6, 73/4*3 ConditioningAMRAP in 12...
by Steve La | Dec 26, 2021 | Uncategorized
WOD MobilityLXB Smash: Traps, Pecs, Hips/Glutes, Adductor90/90 StretchTripod w/ ReachPVC Pipe Warm-up StrengthClean: 15 Minutes to build to a heavy 3RM (not T&G) Conditioning5 Rounds for Time (15 Minute Cap):20 Double Unders | 40 Double Unders12 BB Thrusters...
by Steve La | Dec 23, 2021 | Uncategorized
WOD Warm-upDynamic Warm-up(Optional) Game: Dodgeball ConditioningIn Teams of Two for Time, One Partner Working at a Time:Buy-in: 1k Row then Complete 6 Rounds of…50 Double Unders10 Man Makers (50/35)20 Pull-up Buy-out: 1-Mile Run Man Makers –...
by Steve La | Dec 20, 2021 | Uncategorized
WOD MobilityLXB Smash: Pecs, Delts, Traps, Rotator CuffDynamic Warm-up Primer2 Sets30sec Rig Deadhang10 Scap Pull-ups10 Wall Angels20sec Wall Assisted Handstand Hold or 20 Alt Plank Shoulder Taps Wall Angels: https://youtu.be/1UU4VvklQ44?t=10 StrengthPush Press: 40/8,...
by Steve La | Dec 16, 2021 | Uncategorized
WOD Warm-upFoam Roll/LXB Smash: Athletes’ ChoiceBike Intervals (20 Fast/40 Slow – 4 Rounds)Dynamic Warm-up ConditioningFor Time:21-15-9Hang Power Snatch (95/65) | (115/85)T2BRest 2 Minutes 21-15-9Push Press | HSPULateral Burpee Over BarRest 2 Minutes...
by Steve La | Dec 15, 2021 | Uncategorized
WOD SkillDynamic Warm-up 10 Minutes to work on Headstand Hold/Leg Lifts or Rope Climb technique. StrengthDeadlift: 3 Sets of 4 @ 70% then…3 Sets of:15 DB Romanian Deadlift15 DB Skull Crushers12 Abwheel Rollout ConditioningChoose one from the following options:1-Mile...
