by Steve La | Oct 5, 2021 | Uncategorized
WOD MobilityOptional (Before Class): LXB Smash Pecs/Delts/Traps, Foam Roll T-Spine/LatsBanded Stretches (Upper/Lower)PVC Pipe Warm-Up/Snatch Progression StrengthSnatch: Perform 1-3 Snatches, every 90 seconds, for 12 minutes (8 Rounds – decreasing reps as you...
by Steve La | Oct 4, 2021 | Uncategorized
WOD MobilityLXB Smash: Pecs, Delts, Traps, Rotator CuffArmbar Stretch30sec Cat Cow Stretch30sec Alt Tripod w/ ReachDynamic Warm-up Primer2 Sets12 DB Banded Victory Raises10sec Chin-up Hold + 10sec Dead Hang20 Double Under or High Single Under Strength(20 Minutes)...
by Steve La | Oct 3, 2021 | Uncategorized
WOD Mobility(10 Minutes)LXB Smash: Hamstring, Hips, Pec/Delt, TrapBox Ragdoll/Child’s Pose StretchDynamic Warm-up Primer15e/leg Single Leg Poor Man’s Leg Curl8e/leg Box Blast Off20sec e/side Bird Dog Forearm Planks StrengthFront Squat: (20 Minutes) Build...
by Steve La | Oct 1, 2021 | Uncategorized
WOD MobilityDynamic StretchesWarm-up Game Primer3 Sets8 Dive Bomber Push-ups8-10 Empty BB Curls12 Supinated Banded Pull-aparts StrengthBench Press: (15-20 Minutes) Build to a heavy, but PERFECT, 1RM ConditioningIn Teams of 2, One Partner Working at a Time, AMRAP in 14...
by Steve La | Sep 30, 2021 | Uncategorized
WOD Mobility6 Minute Foam Roll: Athlete’s ChoiceDynamic Warm-up Primer2 Sets5e/side Hip Airplanes8 BB Goodmorning into Squats5 BTN Snatch Grip PP5 OHS StrengthBack Squat: (20 Minutes) Build to a heavy, but PERFECT, 1RM ConditioningIn Teams of 2, for Time, One...
by Steve La | Sep 29, 2021 | Uncategorized
WOD Warm-upBanded Stretch (Upper/Lower)10 Scorpion Twists10 Swimmer’s Stretch10 Tripod w/ Reach20cal Row Strength4 Sets12 Alt DB Renegade Rows15 DB Floor Presses20sec Hollow/Rock12 Miracle Gro (1) https://www.youtube.com/watch?v=ye_atuoRpvE (without the...
