by Steve La | Aug 4, 2021 | WOD
WOD MobilityBanded Stretch (Upper/Lower)Run 200m/12cal BikeDynamic Warm-Up Strength4 Sets15 DB Bench Press (building)15 BB Bent Over Rows40sec DBall Bearhug Hold ConditioningBike Interval (1 Minute On/1 Minute Off) – 8 Rounds (16 Minutes):Max Effort Calories...
by Steve La | Aug 3, 2021 | WOD
WOD MobilityLXB Smash: Pecs, Traps, Hips1 Minute Dead Hang on rig2 Minutes Rower/BikeDynamic Warm-up Strength3 Sets15 Banded Pull-ups30sec Weighted Planks ConditioningAMRAP in 5 Minutes (3 Rounds):30/24 Calorie Row16 Alt Burpee DB Snatch (50/35) | (70|50)*Max Effort...
by Steve La | Aug 2, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Lats, Glutes, Quads Child’s PoseCat Cow StretchDown Down/Cobra Stretch Primer2 Sets6 Swimmer’s Stretch10sec Chin-up Hold (top) + 10sec Chin-up Hang (bottom)10 Banded Victory Raises StrengthPush Jerk or Split Jerk: Build to a...
by Steve La | Aug 1, 2021 | WOD
WOD MobilityBike 2 Minutes* Pigeon StretchFrog StretchKneeling Stretch Dynamic Warm-Up *Place Bikes/Rower along the front side of the room for warm-up and Metcon Primer8e/side Hip Airplane30sec BB Deep Squat Hold6 Tempo Squats (3sec descent, 1sec pause, AFAP)...
by Kelly McKinney | Jul 30, 2021 | WOD
WOD MobilityLXBall Shoulders, Traps, PecsChild’s PoseArmbar StretchSpiderman w/ TwistRag DollPigeonDeep Squat + Alt OH Reach 200m jog Primer2 Sets:10 Poor Man’s Leg Curl10 Alt Tripod w/ OH Reach10 Jumping Squats ConditioningTeams of 2, TWO rounds for time,...
by Kelly McKinney | Jul 29, 2021 | WOD
WOD MobilityPVC Warmup Primer2 Sets:10 Downdog/Cobra10 BB Pendlay Rows (light-moderate weight)10 BB Good Mornings StrengthBench Press50/5, 60/4, 70/3, 75/3, 80/3 Conditioning10 Minute AMRAP:5 Pull-ups (strict Rx+)10 Push Press (95/65)15 Hang Power Cleans (95/65)100m...
