by Steve La | Apr 14, 2021 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Dynamic Warm-Up 200m Run Strength 3 Sets 10 Miracle Gro 20sec Weighted Superman Hold* 20sec L-Sit Hangs then… accumulate 20 Hollow Arch Swings *Either a bumper plate or individual small plates in each hand (1)...
by Steve La | Apr 13, 2021 | WOD
WOD Mobility Foam Roll: Pec Stretch, T-Spine, Legs Child’s Pose Stretch Kneeling Stretch Armbar Stretch Primer 2 Sets 5 Swimmer’s Stretch 5 Dive Bomber Pushups 5 Plyo Pushups Strength Bench Press: Build to 5RM, then drop down to 80% for 3 sets of 8 DB...
by Steve La | Apr 12, 2021 | WOD
WOD Mobility LXB Smash: Hamstring, Hips, Glutes, Adductor Box Pigeon Stretch Frog Stretch Samson Stretch Primer 15 Poor Man’s Leg Curl 15s e/leg Copenhagen Planks 5e/leg Box Blast Off 5e/leg Hip Airplanes Strength Back Squats: 2×5 @ 40% then, 1×20 @...
by Steve La | Apr 11, 2021 | WOD
WOD Mobility BB Smash: Traps, Triceps, Forearm Dynamic Warm-Up/Stretching Primer 2 Sets: 5 BB Goodmorning into Squats 5 BB Jump Squats 5 BB Push Press 5 BB Thrusters Strength Hang Clean + Jerk 60/3+1, 65/3+1, 70/3+1, 75/2+1, 80/2+1, 85/1+1*2 Note: Percentages are...
by Steve La | Apr 9, 2021 | WOD
WOD Mobility Child’s Pose Thread the Needle Pigeon Stretch Downward Dog w/ Leg Lift Primer 2 Sets 12 Alt Quadruped KB Pullthroughs 8e/leg SL KB DL 10 Single Arm KB Thruster Strength Max Effort Chin-Ups in 3 minutes. Pick a modification that you can do PERFECT...
by Steve La | Apr 8, 2021 | WOD
WOD Mobility LXB Smash: Pecs, Front Delt, Traps 30sec Deep Squat Hold/Stretch Cossack Squats Primer 2 Sets 3 Inchworms 10 Banded Supinated Pull-apart 20sec Handstand Hold (against wall) 6e/leg Skater Squats Strength Shoulder Press: Build to a heavy, but technical,...
