by Steve La | Jun 30, 2021 | WOD
WOD Mobility 3-5 min of LXB T-Spine/Traps (on the floor) 3-5 min of Hip Flexor 3-5 min of Psoas Smash (2) https://www.athletico.com/wp-content/uploads/2013/02/hip-flexor.jpg Strength 4 Sets 5 Hollow to Arch Roll ( H + A = 1) 5e/side Half Turkish Get-Ups* 12e/arm...
by Steve La | Jun 29, 2021 | WOD
WOD Mobility LXB Smash: Traps, Pecs, Front Delt, Rotator Cuffs Dynamic Warm-Up Primer 2 Sets 12cal Row 20sec Copenhagen Planks 10 Poor Man’s Leg Curls Strength Front Squat: 40/10, 50/8, 60/5*4 Conditioning For Time: 30/25-25/20-20/15 Cal Row 40-30-20 Abmat...
by Steve La | Jun 28, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Triceps, Quads, Calves Primer 2 Sets 30 Double/50 Single Unders 5 Dive Bomber Push-ups 5 Strict Chin-ups 5 BB Thrusters (1sec pause at top) Strength Power Clean + Push Jerk: Build up to 60% of your 1RM, then every 30secs perform...
by Steve La | Jun 27, 2021 | WOD
WOD **DELOAD WEEK** Mobility LXB Smash: Hamstring, Hips/Glute Pigeon Stretch Child’s Pose Tripod w/ Overhead Reach Primer 2 Sets 200m Jog/500m Bike 10 Alt KB Cossack Squats 5 Straight Legged Box Jumps (scale w/ normal box jumps) (3) https://youtu.be/FgcelVjMMf8...
by Steve La | Jun 25, 2021 | WOD
WOD Primer Dynamic Warm-Up 10 Cat Cows 10 Superman Extensions 10 DBall Bearhug Jumping Squats 10cal Bike Strength Bench Press: 5×10 Building Conditioning In Teams of Two, 8 Rounds for Time, one person working at a time: 10/8 Bike 12 Toes to Bar | 2 Rope Climbs 10...
by Steve La | Jun 24, 2021 | WOD
WOD Mobility LXB Smash: Pecs, Delts, Traps, Hips, Adductor Pigeon Stretch Frog Stretch Primer Accumulate 1 Minute Dead hang on Rig 15 Goblet Squats (1sec Pause @ bottom) 8e/side KB Windmill Press 10e/leg Single Leg KB Deadlift Strength Front Squat: 50/8, 60/6, 65/5*3...
