by Steve La | Jun 16, 2021 | WOD
WOD Mobility BB Smash: Traps, Triceps, Forearms Scorpion Twists Spiderman w/ Twist Kneeling Stretch Strength 3 Sets 12 Banded Strict Chest to Bar 10/10 Pike Leg Lift Over KB 15 GHD Hip Extensions (weighted if possible) 15 Hollow Hold Pulldowns (2)...
by Steve La | Jun 15, 2021 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Dynamic Warm-Up Primer 2 Sets 15sec Chin-up Hold 10 DB Banded Victory Raises 10 DB Reverse Flies Strength Strict Press: Build to a perfect 4RM, then drop 90% and perform 4×4 Conditioning AMRAP in 12 Minutes:...
by Steve La | Jun 14, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Glutes, Quads/Calves Pigeon Stretch Frog Stretch 30sec Squat Hold Primer 10e/dir Quadruped KB Pullthroughs 10e/side KB Windmill Press 10e/side Single Arm KB Thruster 5e/side Hip Airplanes Strength Back Squat: 50/10, 60/8, 65/6,...
by Steve La | Jun 13, 2021 | WOD
WOD Mobility LXB Smash: Pecs/Frt Delt/Traps Dynamic Warm-Ups BB Snatch Progression Warm-Up Strength Pause Snatch (2sec above knee) 40/3, 50/3, 55/2, 60/2, 65/1*3 Conditioning For Time (20min Cap): Buy-In: 1000m Row 4 Rounds 6 Power Snatch (95/65) | (115/85) 8 Burpee...
by Steve La | Jun 11, 2021 | WOD
WOD Mobility Dynamic Warm-Up Game: Tail Tag Primer 10 Banded Passthroughs 10 Pullaparts 10 Dive Bomber Push-up Strength 4 Sets 15 DB Bench Press 15 BB Pendlay Rows Conditioning In Teams of Two, alternating Rounds, for Time: 6 Rounds of: 20 Wallballs 15 Banded Strict...
by Steve La | Jun 10, 2021 | WOD
WOD Mobility LXB Hamstring Smash Box Pigeon Stretch Box Child’s Pose Primer 2 Sets 20s e/side Copenhagen Planks 10 Single Leg Poor Man’s Leg Curl 5e/leg Box Blast Offs (1) https://youtu.be/py5T6E4lfg8?t=6 (2) https://youtu.be/cZxFQ7hSe7Y?t=24 (3)...
