by Steve La | Dec 3, 2021 | WOD
WOD MobilityBB Trap & Tricep SmashChild’s PoseDownward Dog + Cobra StretchCat Cow StretchRun 200mDynamic Warm-up StrengthFront Squat: 40/8, 50/8, 60/6, 70/4*3 ConditioningFor Time, One Partner Working at a Time: 4 Rounds…20 Deadlift (225/115)30 Partner...
by Steve La | Sep 26, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Lats, Hip Flexor, Quad/AdductorPigeon StretchFrog StretchDynamic Warm-up Primer2 Sets15sec e/side Quadruped Bird Dog Elbow Plank10e/side KB Windmill Press6e/side Hip Airplanes (2) https://youtu.be/xyCtxCzdG00?t=15 Strength**Deload...
by Steve La | Sep 24, 2021 | WOD
WOD MobilityBB Smash: Traps, Triceps, ForearmDynamic Warm-up StrengthBench Press: 6 Sets to build up to a heavy set of 5.Pause for 2 seconds, 1″ ABOVE your chest ConditioningFor Time, In Teams of Two (24 Minute Cap):800m Partner Run 3 Rounds30 Partner Synchro...
by Steve La | Sep 23, 2021 | WOD
WOD Warm-upBanded Stretch (Upper/Lower Body)15/12cal BikeDynamic Warm-up StrengthBack Squat: Warm-up to 75%, then 4×3 ConditioningAMRAP in 21 Minutes (Counting only COMPLETED Rounds): AMRAP in 6 Minutes:6 Power Cleans (95/65) | (155/105)10 Chest to Bar | 4 Bar MU...
by Steve La | Sep 22, 2021 | WOD
WOD MobilityLXB or Foam Rolling (6 Minutes): Athlete’s Choice30sec e/side Samson Stretch10 Cat Cow StretchDynamic Warm-up300m Run Strength4 Sets15 Barbell Hip Thrust15 Weighted Push-up30sec Weighted Planks ConditioningFor Time:200m Run15 BB Bent Over Rows...
by Steve La | Sep 21, 2021 | WOD
WOD MobilityLXB Hamstring/Glute SmashChild’s Pose Box StretchRagdoll StretchDynamic Warm-up Primer2 Sets10 Calorie Row20sec e/leg Copenhagen Planks6e/leg Box Blast Off StrengthDeadlift: Build up to 75%, then perform 2 reps every 90 seconds for 6 Rounds (9...
