by Steve La | Feb 10, 2021 | WOD
WOD Mobility Banded Stretch (Upper & Lower) Down Dog/Runner’s Stretch Samson Stretch Primer 3 Sets 15s Mid Pushup Hold 12 Alt Banded Dead Bugs* 10cal Bike Banded Dead Bugs: https://youtu.be/wCwn7-Z-XjE *stay hollowed Conditioning In Honor of Chris and Laura...
by Steve La | Feb 9, 2021 | WOD
WOD Mobility LXB Mobility (Pec, Front Delt, Traps) Cossack Squats Primer 2 Sets 5 Swimmer’s Stretch 5 Dive Bomber Pushups 8e/side HK Bottoms Up KB Press 5 BB Aipa Rows HK BU KB Press: https://youtu.be/KV-I2ven4xQ?t=1 Strength 5 Sets 5 Bench Press @ 70-75% 5...
by Steve La | Feb 8, 2021 | WOD
WOD Mobility Foam Roll (Pec Stretch, T-Spine, Lats, Legs) Primer PVC Pipe Warm-Up/Snatch Progression Strength Hang Snatch + Snatch: 15 Minutes to build or work on technique (Don’t wear yourself out – save some for the workout) Conditioning 4 Rounds for...
by Steve La | Feb 7, 2021 | WOD
WOD Mobility 10 Alt Scorpion Twists 10 Down Dog/Cobra 5e/side Hip Airplanes (BB assisted) 10 BB Goodmornings 5 Paused Front Squats Primer 10 Alt Scorpion Twists 10 Down Dog/Cobra 5e/side Hip Airplanes (BB assisted) 10 BB Goodmornings 5 Paused Front Squats Strength...
by Steve La | Feb 5, 2021 | WOD
WOD Mobility Hamstring/Adductor Box Stretch Ragdoll Stretch Child’s Pose Pigeon Box Stretch Primer 2 Sets 5e/leg Box Blast Off 10 Alt Renegade Rows 10 DB Thrusters Optional: Abmat Volleyball (5 Minutes) Conditioning 20 min AMRAP: In teams of 3, with one team...
by Steve La | Feb 4, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 3e/leg 3-Way Lunges 10 Glute Bridges (1sec pause @ top) 12 Alternating Quadruped Shoulder Taps 10 BW Squat Jumps Quadruped Shoulder Taps: https://youtu.be/A44bJNqJIw8 Strength Front Squat: Build to a heavy, but perfect, 1RM...
