by Steve La | Mar 3, 2021 | WOD
WOD Mobility Foam Roll: Trap/T-Spine, Hips/Glutes, Calves Psoas Smash Primer 2 Sets 10e/side Side Plank Thread the Needle 10 Glute Bridges 15s Seated Pike Up Holds 200m Jog Seated Pike Up (Rx): https://bit.ly/3e5xgDD Modified: https://bit.ly/3bYPX9p Strength 4 Sets 10...
by Steve La | Mar 2, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 8e/arm KB Windmill Press 5 BB BTN Push Press 5 BB Paused OHS 10cal Row Strength Snatch from Hip + Hang Snatch: Warm-up, then 4 sets of 2 @ 70% (1 rep = Snatch from Hip + Hang Snatch) Conditioning For Time: 21-15-9 OHS...
by Steve La | Mar 1, 2021 | WOD
WOD Mobility Banded Upper Body Stretch Dynamic Warm-Up Primer 2 Sets 10 e/side Scorpion Twists 10 Alt Tripod w/ Reach 15sec Mid Push-Up Holds 15sec Mid Chin-Up Hold Strength 4-5 Sets (15 minutes) 10 DB Floor Presses 10e/arm Single Arm DB Rows Conditioning 4 Rounds for...
by Steve La | Feb 28, 2021 | WOD
WOD Mobility Foam Roll (Pec Stretch, T-Spine, Glutes) Child’s Pose Cat Cow Stretch Primer 2 Sets 15s e/side Side Plank + Leg Lift* 15s Hollow Holds 10 Glute Bridges 5 Dive Bomber Pushups *https://bit.ly/3b3C7mW Strength Back Squat: Warm-up, then build to 80%...
by Steve La | Feb 26, 2021 | WOD
WOD Mobility/Primer 5 Inchworms 10 Alt Spiderman w/ Twist 10 Paused Glute Bridges 10 Banded Passthroughs 10 Banded Around the World 15 Supinated Banded Pull Aparts Strength 4 Sets 6-8 BB Bench Press (@55-60%) 10 DB Hammer Curls Conditioning AMRAP In Teams of 2, EMOM...
by Steve La | Feb 25, 2021 | WOD
WOD Mobility LXB Smash: T-Spine/Traps, Hips/Glute, Adductor Pigeon Stretch Frog Stretch Primer 10 Scap Pull-Ups 3e/leg 3-Way Lunges 3e/side Hip Air Planes 10 BB Thrusters Strength Front Squats: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1 Conditioning For Time (60sec Work/60sec...
