by Steve La | Jul 7, 2021 | WOD
WOD Primer Dynamic Warm-Up 2 Sets 10/8cal Bike 10 e/arm KB Windmills 20sec e/arm Single Arm Planks (Prone) Conditioning EMOM for 20 Minutes (5 Rounds): Set 1: 15/12cal Bike Set 2: 20 Candle Stick Toe Touch Set 3: 40sec DBall Bearhug Hold (80/50) Set 4: Rest 1 Minute...
by Steve La | Jul 6, 2021 | WOD
WOD Mobility/Primer PVC Pipe Warm-up Clean Warm-up/Progression Strength Power Clean: Find a heavy, but perfect, 1RM Clean: Find a heavy, but perfect, 1RM Conditioning 3 Rounds for Time: 200m Run 12 Alternating FR Lunges (35/25) | (50/35) 10 Dbl DB Hang...
by Steve La | Jul 5, 2021 | WOD
WOD Mobility LXB: Pecs, Front/Side Delt, Traps Armbar Stretch Pigeon Stretch Spiderman w/ Twist Primer 2 Sets 20 Alt Quadruped Shoulder Taps 8 Dive Bomber Push-ups 5 Strict Chin-ups + 10sec Chin-up Hold Strength Push Press: Build to a heavy but perfect 1RM Strict...
by Steve La | Jul 4, 2021 | WOD
WOD Mobility Foam Roll: Glutes, Hip Flexor, Quads, Adductor Dynamic Warm-Up Primer 2 Sets 12/10cal Bike 10 DBall Jump Squats (bearhug) 20sec Side Plank w/ Leg Lift Hold Strength Back Squat: 50/6, 60/6, 70/3, 80/2, 90/1, 95/1, 100/1 Re-testing our 1RM. Only aim above...
by Steve La | Jul 2, 2021 | WOD
WOD Happy Independence Day! Primer Dynamic Warm-Up Game (optional): Dodgeball Conditioning For Time, in Teams of Two, one partner working at a time: Buy-In: 1776m Partner Bike 3 Rounds of: 17 Deadlifts (135/85) | (185/125) 76 Double Unders Rest 2 Minutes, then…...
by Steve La | Jul 1, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Hip Flexor, Quads/Adductor Alt 90/90 Stretch Scorpion Twists Tripod w/ OH Reach Primer 15/12cal Row 2 Sets 5e/side Hip Airplanes 8 Aipa Rows 5 Paused BB Thrusters Strength Push Press: 40/8, 50/6, 60/4, 65/4*3 Pause at lockout...
