by Steve La | Sep 6, 2021 | WOD
WOD MobilityBB Smash: Trap/Triceps/ForearmGlute/Quad/Calf StretchDynamic Warm-up Primer10e/side Hip Airplanes5 Paused Front Squats + 10 ThrustersClean Progression StrengthClean + Hang Clean + Front Squat: 15 Minutes to build to a heavy double Conditioning4 Rounds for...
by Steve La | Sep 3, 2021 | WOD
WOD MobilityDynamic Warm-upGame (Optional) Strength4 Sets12 DB Bench Press10 Pendlay Rows ConditioningIn Teams of 2, Every 2 Minutes for 20 Minutes (Partners Alternate Rounds):10 Hand Release Push-up8 Burpee Box Jump Over (24/30)Max Calorie Assault Bike **10 Rounds in...
by Steve La | Sep 2, 2021 | WOD
WOD MobilityFoam Roll: T-Spine/Lats/Hips/Quads PVC Pipe Warm-up StrengthWarm-up to 70% of your 1RM, then perform the follow for 3 Rounds (not T&G). EMOM (9 Minutes):(1) 3 @ 60%(2) 2 @ 65%(1) 1 @ 70% ConditioningIn Teams of 2, One Partner Working at a Time, AMRAP...
by Steve La | Sep 1, 2021 | WOD
WOD MobilityBanded Stretches (Upper/Lower)Dynamic Warm-up Strength4 Sets12 Miracle Gro15 Banded Tricep Push-down15 Pike Leg Lift Over | 10 Strict T2B (2) https://www.youtube.com/watch?v=WbefuM-AlhE Conditioning(Either bike or running interval options are available for...
by Steve La | Aug 31, 2021 | WOD
WOD Primer(Foam Roll/LXB Smash as needed prior to class)Dynamic Warm-up 2 Sets12/9cal Row10 BB Good Morning into Squat12 BB FR Reverse Lunges StrengthDeadlift: 40/8, 50/6, 60/5, 70/3, 75/2*3 T&G reps, resting at least 1-2 minutes between sets. ConditioningAMRAP in...
by Steve La | Aug 30, 2021 | WOD
WOD MobilityLXB Smash: Pecs/Delt/Hips/Glutes/Adductor200m JogDynamic Warm-up Strength3-4 Sets15 Banded Strict Pull-ups15 Abwheel Rollout12 Weighted Push-ups *If unable to do weighted push-ups/push-ups, use the low bar to practice form/technique Place the weight on...
