by Steve La | Jan 31, 2021 | Uncategorized
WOD Mobility LXB Smash (Hips, Glutes, Adductor) Pigeon Stretch Squat Lunge Stretch Primer 5e/leg Hip Airplanes 10e/side Side Plank Thread the Needle 5e/leg Skater Squats 3 Paused Back Squats (5s at bottom) Strength Back Squat: 70/3, 75/3, 80/3, 85/3, 90/2, 95/1...
by Steve La | Dec 25, 2020 | Uncategorized
WOD Mobility Banded Stretch (Upper/Lower) Primer 10 Alt Scorpion Twists 10e/side Side Plank Thread the Needle 10 Strict BB Press 10cal Row Conditioning In Teams of Two, One Person Working at a Time, 4 Rounds For Time: 30 Cal Row 30 Push Press (95/65) 200M Farmers...
by Steve La | Oct 28, 2020 | Uncategorized
WOD Mobility Banded Stretches (Upper/Lower) Cobra Stretch Kneeling Stretch Primer 2 Sets 10 Swimmer’s Stretch 10 Alt Bottoms-Up KB Reverse Lunge 10e/side KB Windmills Strength 5 sets: 7 Good Mornings (same or more than last weeks sets of 6) 3 Shoulder Press...
by Greg Scott | Feb 7, 2020 | Athletic Clubs, Fitness Centers, Uncategorized
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by Steve La | Dec 31, 2019 | Uncategorized
WOD Primer 2 Rounds 6 Empty BB FS w/ Hip Circle (31X1) 10 Ab Wheel 20s Handstand Hold (wall assisted) Front Squat Warmup, then 80/3x3sets Conditioning In Teams of 2, 2 Rounds For Time: 50 Double Unders 50 Wallballs 50 Cal Row 50 Toes to...
by Chris Coker | Dec 4, 2019 | Uncategorized
READ: December’s Newsletter, Programming Preview, & Schedule Updates WOD Mobility Hamstring Smash w/ LX Ball Hamstring Wall Stretch 90/90 Hip Stretch Primer 3 Rounds: 6 e/side Half Kneeling Press 8 Renegade Rows 8 DB Angle Press Conditioning For Time: 1000M...
