by Steve La | Nov 2, 2021 | Uncategorized
WOD MobilityBanded Stretches (Upper/Lower)Couch StretchDynamic Warm-up Primer2 Sets20sec Copenhagen Planks (e/side)10e/side KB Crossbody RDL15/12 Calorie Row Strength4 Sets (building)10 e/arm Single Arm DB Row12 BB Romanian DL6 Dragon Flags ConditioningFor Time:1000m...
by Steve La | Nov 1, 2021 | Uncategorized
WOD MobilityLXB Smash: Pecs, Delts, Traps, Rotator CuffWall AngelsDynamic Warm-up Primer2 Sets8e/arm HK Single Arm Bottoms Up Press8e/arm KB Windmills10e/arm Single Arm KB Gorilla Row StrengthPush Jerk or Split Jerk: 3 Sets of 3 at 90% of last week’s 3RM(If you...
by Steve La | Oct 31, 2021 | Uncategorized
WOD MobilityFoam Roll: T-Spine, Lats, Hip Flexor/GlutesPigeon StretchFrog StretchChild’s PoseDynamic Warm-up Primer2 Sets100m Run3 Chin-up + 10sec Hold at Bottom6e/leg Single Leg Skater Squat StrengthBack Squat: 40/6, 50/6, 60/4, 70/3, 75/3*3 ConditioningFor...
by Steve La | Oct 29, 2021 | Uncategorized
WOD MobilityPVC Pipe Game (Optional)PVC Pipe Warm-upDynamic StretchesRun 200m StrengthPaused Front Squat: 40/5, 50/4, 60/3, 65/3*2Tempo: 22X1 (2sec descent, 2sec pause, up AFAP, 1sec pause) ConditioningIn Teams of 2, AMRAP in 24 Minutes (8 Rounds), Alternating...
by Steve La | Oct 28, 2021 | Uncategorized
WOD MobilityLXB Smash: T-Spine/Traps (on floor), Glutes/Hips2 Minute RowDynamic Warm-up Primer2 Sets12 KB Plank Pullthrough (6 per side)10 e/side KB Crossbody RDL3 e/leg 3-Way Lunge (weighted if possible) (1) https://www.youtube.com/watch?v=fKbu_2L94x8(2)...
by Steve La | Oct 27, 2021 | Uncategorized
WOD SkillDynamic Warm-up, then… 10 Minutes to work on technique for Tripod Headstands/Leg Lifts. *Start from the fully extended headstand position this time (legs straight up), using the wall for assistance. Focus is on balance today – going into a knee tuck...
