by Steve La | Sep 13, 2021 | WOD
WOD MobilityLXB Smash: Traps, Pecs, Hips, Adductor15/12cal BikeDynamic Warm-up Primer2 Sets5e/leg Hip Airplane6e/leg Single Leg Toe Touch (unweighted)15sec e/side Bird Dog Elbow Plank (3) https://youtu.be/xyCtxCzdG00?t=34 StrengthBack Squat: 50/8, 60/6, 70/4, 77/4,...
by Steve La | Sep 12, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Lats, Hip/QuadsPVC Pipe Warm-up Primer2 Sets – 5 reps of the following movements:Hang Muscle SnatchBTN Push PressOHSSnatch Balance StrengthSnatch Complex (Snatch + OHS + Hang Power Snatch + OHS): 15 Minutes to build up and/or work...
by Steve La | Sep 10, 2021 | WOD
WOD MobilityJog 200mDynamic Warm-up 10 Reps of the following:Dive Bomber Push-upBB GoodmorningsPush PressHang Power Clean ConditioningIn honor and memory of the service men and firefighters that lost their lives (343) that day while conducting the largest rescue...
by Steve La | Sep 9, 2021 | WOD
WOD MobilityFoam Roll: Lats/Hip Flexors/Glutes/Calves15 Calorie BikeDynamic Warm-up Primer6e/side Hip Airplane8e/leg Skater Squats20sec e/side Side Plank Hold w/ Leg Lift StrengthBack Squat: 50/8, 60/6, 70/4, 75/3, 80/3*3 Conditioning24-20-16-12-8-4Push Press (95/65)...
by Steve La | Sep 8, 2021 | WOD
WOD MobilityLXB Smash (10 Minutes): Pecs, Delts, Traps, Rotator Cuff, Hips, HamstringRun 300mDynamic Warm-up Strength3-4 Sets3 e/side Turkish Get-up (building)*15 Abwheel Rollout15 Toes to Bar OR Hollow Arch/Kipping Progression** *If you’ve never done Turkish...
by Steve La | Sep 7, 2021 | WOD
WOD MobilityUpperbody Banded StretchBanded Passthrough & Pull-apartDynamic Warm-up Strength4 Sets15 Banded Pull-up12 DB Reverse Flies12 Weighted Push-up ConditioningAMRAP in 16 Minutes:6 Deadlift (185/115) | (225/155)8 DBall Over the Shoulder (80/50)10 Box Jump...
