by Steve La | Jun 23, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Couch Stretch Dynamic Warm-Up Strength 4 Sets 20sec KB L-Sit Hold or Seated Pike Holds 10e/side KB Single Arm Suitcase Deadlift + 40ft KB Suitcase Carry* 10e/side KB Gorilla Row *Perform Suitcase DL first into the 20′...
by Steve La | Jun 22, 2021 | WOD
WOD Mobility Foam Roll: T-Spine/Lats/Triceps Scorpion Twists Spiderman w/ Twist Primer 12cal Bike 10 Wall Angels 10 Foam Roller Wall Slides w/ Band 10 Dive Bomber Push-Ups (2) https://youtu.be/M_ooIhKYs7c?t=11 (3) https://www.youtube.com/watch?v=rfLd0x2xyQM Strength 4...
by Steve La | Jun 21, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Glutes, Quads/Hips BB Smash: Traps, Triceps Dynamic Warm-up Primer 2 Sets 20s e/side Pallof Press Squat Hold 5e/side Hip Airplanes 10 BB Jumping Squats Strength Back Squat: 60/10, 70/8, 75/6, 80/4, 85/2 Conditioning 4 Rounds for Time:...
by Steve La | Jun 20, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 10cal Row 5 Aipa Rows 5 Front Squats 5 Tall Cleans (2) https://youtu.be/YCFNQ3o0_wk?t=5 (4) https://youtu.be/YhGbp1wp8Ls?t=5 Strength Hang Clean: 6 Sets of 3, building each set to a heavy triple Conditioning In 16...
by Steve La | Jun 18, 2021 | WOD
WOD Mobility Dynamic Warm-Up Optional: Pizza Game Primer 2 Sets 10 Banded Supinated Pull-aparts 5 Dive-Bomber Pushups 5e/leg Skater Squats Strength 3 Sets 12 Pendlay Rows (heavier than last week) 15 DB Bench Press Conditioning In teams of 2, ALTERNATING rounds, 8...
by Steve La | Jun 17, 2021 | WOD
WOD Mobility LXB Hamstring Smash Ragdoll Stretch Child’s Pose Primer 2 Sets 10e/leg Single Leg Poor Man’s Leg Curl 20sec Copenhagen Planks (e/side) 5e/side Box Blast Off Strength Deadlifts: Build/Warm-up to 65% then 9 Minute EMOM (3 Rounds)… Set 1: 3...
