by Steve La | Nov 27, 2020 | WOD
WOD Primer 10 Cat/Cows 10 Poor Man’s Leg Curl 10 KB Goodmornings 10 Alt Box Step-Ups 10 KB Goblet Squats Conditioning In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following...
by Steve La | Nov 24, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Glutes, Legs) PVC Warm-Up Primer 2 Sets 10e/leg SL Glute Bridge 3e/leg 3-Way Lunge (weighted) 100m Jog Clean Progression Warmup Conditioning 8 Rounds for Time (30 min cap): 300M Run 3 Front Squats (75%) *FS taken from floor....
by Steve La | Nov 23, 2020 | WOD
WOD Mobility Banded Upper/Lower Body Stretch Primer 2 Sets 10 Goblet Goodmornings 8e/side KB Press + Windmill 3 Wall Walks Strength 5 Rounds: 20 Yard Farmers Carry, Heaviest Possible Rest 10 seconds Max Rep Burpees in 20 sec Rest 1 minute Conditioning AMRAP in 12...
by Steve La | Nov 22, 2020 | WOD
WOD Mobility Double Pigeon Frog Stretch Kneeling Stretch Primer 2 Sets 15s e/side Copenhagen Planks 12 Poor Man’s Leg Curl 6e/side Hip Air Planes (use BB) Strength Back Squat: 6 sets of 2 @85-90% Rest 60 seconds between sets Conditioning For Time: 60 KB Swings...
by Steve La | Nov 20, 2020 | WOD
WOD Mobility PVC Pipe Warmup 5 Minutes: Abmat Volleyball Primer 2 Sets 8 Alt Downdog + Scorpion Twist 5 BB Goodmornings 5 BB OHS 3e/side Box Blast Off Conditioning In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5...
by Steve La | Nov 19, 2020 | WOD
WOD Mobility BB Trap/Tricep/Forearm Smash BB OH Stretch Cossack Squats Couch Stretch Primer 2 Sets 10 Alt Squat Hold w/ Thoracic Rotation 15-20s Chinup Hold 6 BB Squat Jumps Strength Clean and Jerk: 20 minutes to find max Only 2 misses allowed. Be smart and make small...
