by Steve La | Oct 19, 2021 | Uncategorized
WOD Mobility5 Minute Foam Roll: T-Spine, Lats, Triceps, Hips5 Minutes LXB Smash: Pecs, Delts, Traps Dynamic Warm-up 10 Banded Passthroughs10 Banded Pull-aparts10 Banded OHS StrengthOverhead Squats (OHS):6 Sets to build up to, or practice, at a PERFECT 5RM –...
by Steve La | Oct 18, 2021 | Uncategorized
WOD MobilityBanded Stretch (Upper/Lower)Wall AngelsDynamic Warm-up Primer2 Sets10 Scap Pull-ups10 Banded DB Victory Raises15 DB Reverse Flies Strength4 Sets3 Push Press @ 70%12 Single Arm DB Rows (e/side) Conditioning3 Rounds (6 Minutes per Round) – AMRAP In 4...
by Steve La | Oct 17, 2021 | Uncategorized
WOD MobilityLXB Smash: Hip/Glutes, Adductor Stretches (30sec Hold):Pigeon StretchFrog StretchKneeling StretchDeep Squat Hold Dynamic Warm-up Primer2 Sets5e/side Hip Airplanes5 DBall Bearhug Jump Squats (20-50#)10 DBall Bearhug Goodmornings StrengthBack Squat: 40/10,...
by Steve La | Oct 15, 2021 | Uncategorized
WOD Warm-up(6 Minute) Mobility – Athletes’ ChoiceDynamic Warm-up(5 Minute) Pizza Game ConditioningAMRAP in 16 Minutes, One Partner Working at a Time:20 Burpee | Burpee Over BB30 Deadlifts (185/115) | (225/155)40 Calorie Row50 Abmat Situp then, finish with...
by Steve La | Oct 14, 2021 | Uncategorized
WOD MobilityLXB Smash: Traps, Pecs, Delts, T-SpineCat Cow StretchScorpion TwistsSwimmer’s StretchDynamic Warm-up Strength4 Sets (building)10 DB Floor Press10 BB Pendlay Rows10 DB Miracle Gro ConditioningFor Time:50 Double Under | 100 Double Under30 Hang Power...
by Steve La | Oct 13, 2021 | Uncategorized
WOD Dynamic Warm-up SkillRope Climb Practice (10-15min):Focusing on foot positioning and set-up. Start off a box and focus on being able to stand up and put your weight in your legs. Strength4 Sets100″ Sled Push (forward w/ straps)4 Laying to Standing Rope Climb...
