by Steve La | May 12, 2021 | WOD
WOD Mobility Banded Upper/Lower Body Stretch Dynamic Warm-Up Strength 4 Sets 15-20 Banded Pull-ups (unbroken) 100m KB Suitcase Carry* 15 GHD Hip Extensions (weighted if possible) *Switch sides at 50m – no leaning! Brace the core/glutes, think tall posture....
by Steve La | May 11, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Glutes, Quads Downward Dog + Cobra Stretch Pigeon Stretch Primer 2 Sets 10e/side Side Plank Thread the Needle 8 Dive Bomber Pushups 6 Strict Chin-Ups Strength 4 Sets 3+3 Strict Press + Push Press @ 70% (of strict press) 10e/arm...
by Steve La | May 10, 2021 | WOD
WOD Mobility BB Smash: Trap, Tricep Hip/Quad Stretch Calf Stretch Cossack Squats Primer 2 Sets 5e/side Hip Airplanes 3 Paused Back Squats (5sec holds) + 3 BB Jump Squats 20sec DBall Bearhug Hold* *Keep midline and hips straight/engaged. No sagging. Strength Back...
by Steve La | May 9, 2021 | WOD
WOD Mobility PVC Pipe-Warmup Primer 2 Sets 5e/leg Box Blast Off 10 BB Thrusters (1sec Pause @ top) 15cal Row Strength/Skill 2 Position Snatch/Clean (1 from Hips + 1 from Above Knee) – 15 Minutes of technique work *Cleans for those that aren’t able to get...
by Steve La | May 7, 2021 | WOD
WOD Mobility Dynamic Warm-Up Game: Dodgeball (5 Minutes) Primer 2 Sets 10e/leg Single Leg KB DL 10e/arm Single Arm KB Row 20sec Pallof Press Hold e/side 20 Double Under or Penguin Claps Conditioning In Teams of 2, one partner working at a time, AMRAP in 24 Minutes: 20...
by Steve La | May 6, 2021 | WOD
WOD Mobility Pigeon Stretch Frog Stretch PVC Pipe Warm-Up Primer 2 Sets 5e/dir Hip Airplanes 5e/leg Single Leg Skater Squats 10e/side KB Windmill Press Optional (Rx+): 3 Laying to standing rope climbs (1) https://www.youtube.com/watch?v=nqNgCWbDg-I (Rx+)...
