by Steve La | Oct 26, 2021 | Uncategorized
WOD MobilityFoam Roll: T-Spine, Lats/Triceps, Hips, CalvesDynamic Warm-up PrimerPerform 10 Reps of the following Movements:Banded PassthroughsBanded Around the WorldAlt Banded OH WindmillsBanded OHSSupinated Banded Pull-apart BB Snatch Progression/Warm-up...
by Steve La | Oct 25, 2021 | Uncategorized
WOD MobilityBB Smash: Traps, Triceps10 Wall Angels10 Alt Scorpion Twists10 Alt Tripod w/ ReachDynamic Warm-up Primer2 Sets6e/side Half Kneeling KB Windmill12 e/arm Single Arm KB Row15sec Mid Push-up Iso-Hold + 5 Dive Bomber Push-up Strength(1) Push Jerk or Split Jerk:...
by Steve La | Oct 24, 2021 | Uncategorized
WOD MobilityLXB Smash: Traps, Front Delt, Glute/Hip, AdductorPigeon StretchChild’s Pose StretchDynamic Warm-up Primer6e/leg Hip Airplanes20sec e/side Single Arm Prone Plank8e/leg Box Blast Off StrengthBack Squat: 40/6, 50/6, 60/4, 70/3, 75/2*3 ConditioningFor...
by Steve La | Oct 22, 2021 | Uncategorized
WOD MobilityBanded Stretch (Upper/Lower)Run 400mDynamic Warm-upPower Snatch Progression ConditioningFor Time, In Teams of Two, One Person Working at a Time:60/40 Calorie Bike* 4 Rounds20 Power Snatches (75/55) | (95/65)20 T2B200m Partner DBall Carry 60/40 Calorie...
by Steve La | Oct 21, 2021 | Uncategorized
WOD MobilityLXB Smash: T-Spine, Traps, Pecs, Delt30sec Deadhang StretchBanded Passthrough/Around the World/Pull-apartsDynamic Warm-up Strength4 Sets12 DB Bench Press10 Banded Strict C2B12 BB Bicep Curls ConditioningAMRAP in 12 Minutes200m Run10 HR Push-up10 KB Russian...
by Steve La | Oct 20, 2021 | Uncategorized
WOD SkillDynamic Warm-up, then… 10 Minutes to work on technique for Tripod Headstands/Leg Lifts. *If you’re unable to support the tripod headstand position, perform 3 sets of 12 DB Seated Shoulder Presses Strength4 Sets30sec Weighted Planks5 Laying to...
