by Steve La | Apr 7, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Primer 10 Cat Cows 10 Alt Scorpion Twists 10 Swimmer Stretch 10 Glute Bridges Strength 4 Sets 12 BB Hip Thrusters 20sec e/side Banded Pallof Press Hold 5e/side Half Turkish Get-Ups Conditioning 3 Rounds (40s On/20s Off): Side...
by Steve La | Apr 6, 2021 | WOD
WOD Mobility Foam Roll: Pec Stretch, Lats, Tricep, Legs Primer Accumulate 1 minute dead-hang on the rig. 20sec Side Plank w/ Leg Lift 8 Dive Bomber Pushups 10 Alt Cossack Squats Strength Back Squat: Warm-up to 50%, then 1 set of 20 reps UNBROKEN. Do not go above 50%...
by Steve La | Apr 5, 2021 | WOD
WOD Mobility LXB Smash: T-Spine, Rotator Cuff, Hips/Glutes Primer 2 Sets 10 Alt Tripod w/ Reach 12 Alt Quadruped Shoulder Taps 10 Alt Jumping/Reverse Lunges 10/8cal Bike Strength Deficit Deadlift: 4 sets of 3 @ 60% (NOT T&G) Strict Pull-Up*: 6 sets of 4 *Pull-ups...
by Steve La | Apr 4, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets: 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Drop Snatch 3 OHS Strength (15-20 minutes) Snatch: Build to heavy, but technical, 1RM – no misses. Hang Snatch + Snatch: Drop down to 70% and perform 3 sets of of Hang...
by Steve La | Apr 2, 2021 | WOD
WOD Mobility Box Stretch: Ragdoll, Child’s Pose, Hamstring, Pigeon Primer 30sec Pull-Up Dead Hang 10 Banded Passthroughs 5e/dir Banded Around the World 10 Supinated Pullaparts 10 Scap Pull-Ups Strength Pull-Up: Max Effort pull-ups in 3 minutes. Pick a...
by Steve La | Apr 1, 2021 | WOD
WOD Mobility Foam Roll: Legs/Hips Pigeon Stretch Frog Stretch Spiderman w/ Twist Primer 2 Sets 15sec e/side Copenhagen Planks 5e/leg Box Blast Off 5 BB Paused Jump Squats Strength Back Squat/Front Squat: Build up to a heavy, but perfect, 1RM for both BS and FS (20-25...
