by Steve La | Apr 21, 2021 | WOD
WOD Mobility Foam Roll: Pec Stretch, Quads, Calves LXB Smash: Hips/Glutes, Adductor Dynamic Warm-Up Strength 4 Sets 20s Banded Hollow Hold Deadbug 10 BB Hip Thrusters 12e/arm Single Arm DB Row (1) https://www.youtube.com/watch?v=wCwn7-Z-XjE Conditioning For Time: 800m...
by Steve La | Apr 20, 2021 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Couch Stretch Primer 2 Sets 10e/leg Single Leg Poor Man’s Leg Curl 20sec Side Plank w/ Leg Raises 10 Max Effort Rower Pulls Strength Back Squats: 1×20@50% or 5lb heavier than last week. Be smart with your jumps/weight...
by Steve La | Apr 19, 2021 | WOD
WOD Mobility BB Smash: Trap, Tricep, Forearm Calf Stretch Pigeon Stretch Child’s Pose Primer 2 Sets 10e/arm KB Bent Over Row 6e/arm Half Kneeling Bottoms-Up KB Press 3e/leg 3-Way Lunge (weighted optional) 20 Penguin Claps/Double Under Strength Shoulder Press +...
by Steve La | Apr 18, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Glutes, Legs Primer Accumulate 60sec dead hang off rig 2 Sets 5 e/side Quadruped Bird Dog Planks (hovering) 10 Alt Tripod w/ Overhead Reach 10e/side Single Leg Glute Bridge (1sec pause @ top) (1)...
by Steve La | Apr 16, 2021 | WOD
WOD Mobility Child’s Pose 90/90 Hip Stretch Banded Passthroughs/Around the World/Windmills/OHS Spiderman w/ Twists Strength Accumulate 20 PERFECT Strict Chin-Ups Conditioning In Teams of 2, AMRAP in 5 Minutes (one person working at a time): 20 Alt DB Snatch...
by Steve La | Apr 15, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 20s e/leg Skater Squat Hold 6e/leg Single Leg KB DL 6e/side KB Windmill Press Strength Paused Front Squat + Squat: Warm-up to 70%, then 3 sets of 1 (2 sec pause ) + 2 Conditioning “DT” 5 Rounds for Time: 12...
