by Steve La | Nov 9, 2021 | Uncategorized
MobilityBanded Stretches (Upper/Lower)15 Calorie BikeDynamic Warm-up Strength4 Sets15e/arm Single Arm DB Row12 Weighted Push-up20sec Half Kneeling Pallof Press Hold (3) https://youtu.be/jT4fAKZkfr4 ConditioningEMOM for 16 Minutes (4 Rounds):(1) 12/10 Calorie Bike(2)...
by Steve La | Nov 8, 2021 | Uncategorized
WOD MobilityPigeon StretchChild’s PoseDownward Dog/Cobra StretchScorpion Twists Dynamic Warm-up Primer2 Sets100m Jog10 Scap Pull-ups10e/arm KB Windmill StrengthEMOM for 10 Minutes (5 Rounds):(1) 3 Push or Split Jerk (same as last Tues weight)* from the floor(2)...
by Steve La | Nov 7, 2021 | Uncategorized
WOD MobilityLXB Smash: Pecs, Delts, Traps30sec Rig DeadhangDynamic Warm-upBanded Dynamic Stretches StrengthEMOM for 9 MinutesPower Snatch + Hang Squat SnatchBuilding up in weight the first 5 Minutes to a moderate set, then 4 Minutes at the moderate weight....
by Steve La | Nov 5, 2021 | Uncategorized
WOD MobilityFoam Roll or Dodge Ball (6 Minutes)Dynamic Warm-upBanded Activation Warm-up Strength4 Sets15 DB Bench Press15 DB Reverse Flies15 Banded Tricep Extensions ConditioningIn Teams of 2, AMRAP in 20 Minutes, One Partner Working at a Time:40/36 Calorie Bike30...
by Steve La | Nov 4, 2021 | Uncategorized
WOD MobilityFoam/LXB Roll (6 Minutes): Athlete’s ChoiceRun 200mDynamic Warm-up StrengthBack Squat: 50/6, 60/4, 70/3, 75/3, 80/2*3 ConditioningBella Complex (5 Minutes) then immediately into 7 Minute AMRAP. Bella Complex5 Minutes to find your heaviest load for...
by Steve La | Nov 3, 2021 | Uncategorized
WOD SkillDynamic Warm-up 10 Minutes to work on technique for Tripod Headstands/Leg Lifts | If proficient with HS, accumulate 20 Leg Lifts Strength4 Sets20sec Banded Hollow Hold20sec Weighted Superman Hold (2.5-5# plates)100′ Sled Push (1)...
