by Steve La | May 19, 2021 | WOD
WOD Mobility LXB Smash: Pecs, Front Delt, Traps Psoas Smash (Pso-Rite or Ball) Dynamic Warm-Up Strength 4 Sets 20sec L-Sit on KB or Seated Pike Leg Lift (modified)* 12 Strict Banded Chin-ups 100′ Farmer’s Carry (building) L-Sit:...
by Steve La | May 18, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) 10 Cat Cows 10 Alt Scorpion Twists 10 Tripod w/ OH Reach Primer 2 Sets 5 Dive Bomber Push-Ups 5 DB Curl to Press 10 DB Reverse Flies Strength 3×3 Push Press @ 73-75%, then 3×6 into Shoulder Press @ 50% Conditioning...
by Steve La | May 17, 2021 | WOD
WOD Mobility LXB Smash: T-Spine (floor), Hips, Adductor Calf Stretch Dynamic Warm-up Primer 2 Sets 10e/leg Single Leg Poor Man’s Leg Curl 20sec Copenhagen Planks 15sec 1/3 Skater Squat Hold 1 Minute of Jump Rope Strength Back Squats: 50/10, 60/8, 65/6, 70/6*2...
by Steve La | May 16, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 5 BB Goodmornings 5 BB OHS 3 Snatch Balances 3 Tall Snatches 3 Muscle Snatches Strength Power Snatch: Build up to 60%, then 5 sets of 2 (NOT T&G) Conditioning EMOM for 20 Minutes (5 Rounds): Minute 1: 10/8cal Bike Minute...
by Steve La | May 14, 2021 | WOD
WOD Primer Dynamic Warm-Up 6e/leg Box Blast Off 15/12cal Bike 10 Strict Chin-Ups 20 Wallballs Conditioning In Teams of 2, one partner working at a time, AMRAP in 20 Minutes: 40/30cal Bike 40 Wallball (20/14) 40 Alt DB Snatches (50/35) | (70/50) 40 Box Jumps (24/20) |...
by Steve La | May 13, 2021 | WOD
WOD Mobility Child’s Pose Thread the Needle Stretch Downward Dog + Leg Lift Frog Stretch Kneeling Stretch Primer 2 Sets 10 Rower Leg Curls 10 BB Goodmorning + Squats 12/10cal Row Rower Leg Curl: https://www.youtube.com/watch?v=YKS_xUCikDE Strength Deficit...
