by Steve La | Apr 28, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Triceps, Hip Flexors, Legs Dynamic Warm-Up Skill 3 Sets 10 PVC Pipe Straight Arm Pulldown (BLU/GRE bands) 20sec Weighted Superman Hold* 10 Abwheel Rollouts (pause at extension) … after 3 sets, accumulate 20 Kipping Knees to...
by Steve La | Apr 27, 2021 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Primer 10 Alt Tripod w/ Reach 10 Cat Cows 10e/side Side Plank Thread the Needle 10 Dive Bomber Push-ups Strength 4 Sets 3 Push Press w/ 3sec negatives (eccentric) 6-8 Hammer Curls (moderate) Conditioning Power Complex One...
by Steve La | Apr 26, 2021 | WOD
WOD Mobility LXB Smash: Traps, Pecs, Front Delt, Hips/Glutes Primer 2 Sets 12 Alt Quadruped Shoulder Taps 6 BB Goodmornings 10 Max Effort Rower Pull (Max Damper) Strength 4 Sets 4 Deficit Deadlifts (Not T&G) @ 65% 20sec Chin-up Hold (at top) Conditioning For Time...
by Steve La | Apr 25, 2021 | WOD
WOD Mobility Child’s Pose Stretch Pigeon Stretch Frog Stretch PVC Pipe Warm-Up Primer 15sec Paused Front Squat + 10 BB Thrusters 5 Tall Cleans 10 BB Bent Over Rows 10 Hollow Arch Swings Strength Hang Clean: 60/3, 70/2, 80/2, 85/1, 90/1×2 sets Conditioning...
by Steve La | Apr 23, 2021 | WOD
WOD Mobility LXB Hamstring Smash Pigeon/Hamstring Stretch Rag Doll Stretch Primer 2 Sets 10 DB Victory Raises 10 DB Reverse Flies 5e/leg Box Blast Off Strength 4 Sets 10 DB Bench Press 5 Strict Chin-Ups Conditioning In Teams of 2, One Person Working at a Time AMRAP in...
by Steve La | Apr 22, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Hip Flexors, Legs Primer 15s e/arm Single Arm Planks (face down) 10 Alt Tripod w/ OH Reach 15s Skater Squat Holds 5e/leg Hip Airplanes Strength Front Squats: Warm-up to 70%, then perform 3 sets of 4 Conditioning 3 Rounds for Total Reps...
