by Steve La | Jan 5, 2021 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Glutes/Hips) Frog Stretch Thread the Needle (T-Spine) Thread the Needle: https://bit.ly/3pQv05N Primer 2 Sets 10 Alt Quadruped Shoulder Taps 15s Handstand Holds (assisted) 8e/side KB Windmills Shoulder Taps:...
by Steve La | Jan 4, 2021 | WOD
WOD Mobility BB Smash (Traps, Triceps, Forearm) Cossack Squats Banded Passthroughs Primer 2 Sets 10 Banded Pullaparts 5 Inchworms 5 Dive Bombers 15s Hollow + Superman Hold (each) Strength 4 working sets: 10 DB Press – AHAP 10 Reverse Fly – Slow and...
by Steve La | Jan 3, 2021 | WOD
WOD Mobility Spiderman w/ Twists Arm Bar Stretch 90/90 Stretch Primer 2 Sets 10 Cat Cows 12 Alt Skater Squats 5 BB Aipa Rows Strength 5 Sets: Back Squats: Build to 5RM Strict Pullups: Max UB Strict Pullups Conditioning AMRAP in 8 min: 10 Power Snatches (75/55 |...
by Steve La | Jan 1, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 3 Inchworms 10 Alt Tripod w/ Reach 15e/side Side Plank Hip Taps Hip Taps: https://youtu.be/l-9JmdYQyAA?t=1 Strength 5 sets: 20M e/arm Suitcase Carry 2 e/arm Turkish Get Up Conditioning In teams of two, AMRAP in 20 min: 21...
by Steve La | Dec 30, 2020 | WOD
WOD Mobility Banded Stretches (upper/lower) Primer 2 Sets 10 Alt Spiderman w/ Twist 3e/leg 3-Way Lunge 10e/arm KB Windmill Press 500m Bike (last set) Conditioning Five rounds for reps: 45sec Situps 15sec Transition 45sec DB Curtis Ps (45/25) 15sec Transition 45sec...
by Steve La | Dec 29, 2020 | WOD
WOD Mobility LXB Hamstring/Forearm Smash Pigeon Stretch Child’s Pose Primer 2 Sets 15s e/side Forearm Plank Bird Dog Hold 10 Supinated Band Pullaparts 5e/leg Box Blast Off Strength EMOM x 16 min: Odd min: 3 DL @75-85% Even min: 4-6 Strict PU scale as needed. add...
