by Steve La | Sep 28, 2021 | Uncategorized
WOD MobilityLXB Smash: Hamstring, Pec, Delt, TrapRagdoll StretchBox Child’s Pose StretchDynamic Warm-up Primer2 Sets8e/side Half Kneeling KB Windmill10e/side Half Kneeling KB Chops10e/side Single Leg Poor Man’s Leg Curl (2) https://youtu.be/Psmkt_Tft5E...
by Steve La | Sep 27, 2021 | Uncategorized
WOD MobilityLXB Smash: T-Spine, Rotator Cuff, TrapsHip/Quad StretchCalf StretchDynamic Warm-up Primer2 Sets100m Run15sec Chin-up Hold (top) + 15sec Dead Hang5 BB Aipa Rows StrengthEMOM 8 Minutes – 4 Rounds (Odd/Even):O: 5 Deadlifts (50%)E: 5 Chin-ups...
by Steve La | Sep 5, 2021 | Uncategorized
WOD Warm-up300m RunDynamic Warm-up1 Minute Dead HangAccumulate 10 Strict Pull-ups (banded if needed) Conditioning”Heroes of Kabul”This workout is dedicated to the 13 soldiers who were killed on August 26, 2021, in Kabul Airport, Afghanistan, while on a...
by Steve La | Aug 27, 2021 | Uncategorized
WOD MobilityBanded Upperbody Warm-upDynamic Warm-upPizza Game (optional) StrengthDB Bench Press: 4 Sets of 15 (building)Strict Chin-ups: 4 Sets of 10 (use bands if needed) ConditioningIn Teams of 2, AMRAP in 18 Minutes, One Partner Working at a Time:20/16 Calorie...
by Steve La | Aug 15, 2021 | Uncategorized
WOD MobilityFoam Roll: T-Spine, Lats, Quads90/90 Hip StretchKneeling Stretch Primer20/16 Calorie Row 2 Sets30sec Side Plank (e/side)5 Hip Airplane (e/side)15sec 1/3 Skater Squat Hold (e/side) StrengthBack Squat: Build up to 65%, then for perform 5 reps every 90...
by Steve La | Aug 6, 2021 | Uncategorized
WOD MobilityLXB Hamstring SmashBox Ragdoll StretchPigeon StretchChild’s Pose Dynamic Warm-up/Game of Choice ConditioningIn Teams of Two, For Time (one partner working at a time):50/40 Calorie Row20 Burpee Box Jump Over (24/20)30 Push Press (75/55) | 30 HSPU40...
