by Steve La | Aug 12, 2021 | WOD
WOD MobilityLXB Smash: T-Spine/Traps, Rotator Cuff, Hips/GlutesPigeon StretchFrog StretchChild’s Pose Primer3 Minute BikePVC Pipe Warm-UpClean Progression ConditioningAMRAP in 4 Minutes (5 Rounds):14-10-6-10-14Power Clean*20/14 Push-upsMax Calorie Bike Rest 2...
by Steve La | Aug 11, 2021 | WOD
WOD MobilityBanded Stretches (Upper/Lower) 2 Minute Row Dynamic Warm-Up Primer2 Sets5e/side Hip Airplanes5e/side Tempo Skater Squats (2211)10 Superman Extensions Strength8 sets of 5Warm-up to 60%, then EMOM 5 reps for 8 Rounds (8 minutes). *Reps should be smooth and...
by Steve La | Aug 10, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Lats, Glutes, Calves Dynamic Stretch Primer2 Sets100m Jog20sec Hollow Hold10e/arm KB Windmill Press StrengthPush Jerk: Build to 75%, then 3 sets of 2then…Shoulder Press: Build to 60%, then 2 sets of 6 ConditioningEMOM for 4 Rounds (16...
by Steve La | Aug 9, 2021 | WOD
WOD MobilityBB Smash: Traps, Triceps, Forearm Dynamic Warm-Up Primer2 Sets1 Minute of Jump Rope6 BB Aipa Rows30sec Deadhang on Rig StrengthDeadlifts and Banded Pull-up/Chin-ups Perform 10 Band Assisted Pull-ups/Chin-ups, between each set of deadlift.You may alternate...
by Steve La | Aug 8, 2021 | WOD
WOD MobilityLXB Smash: Pec/Front Delt, Traps, Hips/Glutes, Adductor Dynamic Warm-UpSnatch Progression StrengthSnatch from Hip + Hang Snatch + OHSBuild up to a heavy single, then drop to 90% and perform 3 singles (focusing on technique). ConditioningAMRAP in 15...
by Steve La | Aug 5, 2021 | WOD
WOD MobilityPVC Pipe Warm-Up BB Clean and Jerk Progression StrengthPower Clean + Hang Clean + JerkBuild to a perfect heavy single, then perform 3 sets at 90% of top set. ConditioningAMRAP in 12 Minutes6-9-12-15-etc…Deadlift (135/95) | (225|155)V-UpsPull-ups | C2BRest...
