by Steve La | Aug 29, 2021 | WOD
WOD MobilityBB Smash: Traps, TricepsOH StretchCalf/Quad/Hip StretchDynamic Warm-up Primer2 Sets5e/side Hip Airplanes15sec Skater Squat Hold (e/side)15sec e/side Single Arm Plank (prone) StrengthBack Squat: 50/8, 60/6, 70/4, 75/3*4Front Squat: 60/5, 70/5*3...
by Steve La | Aug 26, 2021 | WOD
WOD MobilityBB Smash: Traps, Triceps, ForearmsHip/Glute StretchDynamic Warm-up StrengthBack Squat: 40/8, 50/6, 65/3*4 ConditioningFor Time (24min Cap):16-14-12-10-8Hang Power Clean (95/65) | (115/85)Shoulder to Overhead | HSPUT2BCalorie Bike (2x...
by Steve La | Aug 25, 2021 | WOD
WOD Mobility6 Minute Foam Roll: Athlete’s ChoiceRow 2 MinutesDynamic Warm-up Strength3-4 Sets100′ Sled Drag (push + pull)Accumulate 30sec Hanging L-Sit or Seated Pike-up15 Weighted GHD Hip Extensions (2)...
by Steve La | Aug 24, 2021 | WOD
WOD MobilityBanded Stretch (Upper/Lower)200m RunDynamic Warm-up Primer2 Sets20 Alt Quadruped Shoulder Taps12 DB Curl to Press15 DB Reverse Flies Strength4 Sets5 Single Arm DB Tempo Push Press (30X1) | 3 Tempo HSPU (31X1)10 Weighted Push-ups*40sec DBall Hold *If unable...
by Steve La | Aug 23, 2021 | WOD
WOD MobilityLXB Smash: Trap, Hips, AdductorsPigeon StretchFrog StretchDynamic Warm-up Primer2 Sets20 Double Under / 30 High Jump Rope20sec e/side Copenhagen Planks6 e/side KB Windmill Press6 e/leg Single Leg KB DL StrengthDeadlift: Build to 70%, then 3 reps EMOM for 8...
by Steve La | Aug 22, 2021 | WOD
WOD MobilityFoam Roll: T-Spine/Lats/Hips/QuadsDynamic Warm-upC&J Progression StrengthWarm-up to previous 90% (performed on 8/6), then complete 5 sets of the complex. *Make sure to rest 1-2 minutes between working sets ConditioningAMRAP in 10 Minutes:12/10cal Bike8...
