by Steve La | Nov 18, 2020 | WOD
WOD Mobility Foam Roll: Pec Stretch, Lats, Glutes, Legs Primer 2 Sets 8e/side HK KB Chop 10 Alt KB Hand Off (stay in RDL)* 10 Hollow Rocks *Right leg on 1st set, Left leg on 2nd set Conditioning 5 Rounds for Time: 300M Run 9 Heavy Russian KB Swings 12 Alt Renegade...
by Steve La | Nov 17, 2020 | WOD
WOD Mobility LXB Trap/Pec/Glute Smash 90/90 Stretch Cat/Cow Stretch Primer 2 Sets 10 Dive Bomber Pushups 10e/side Side Plank Thread the Needle 12 Alt BB FR Reverse Lunge Skill Clean Technique Work: 10-15 minutes of LIGHT technique work for Metcon Conditioning Max...
by Steve La | Nov 16, 2020 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Wrist/Forearm Stretch Primer 2 Sets 5 Inchworms 10 Alt Tripod w/ Reach 10 KB RDL (53/35) 10cal Row Strength Front Squat: 5 sets of 4 building to heavy but perfect set Conditioning 5 Rounds for Rep: 1min Row for Cal 1min...
by Steve La | Nov 15, 2020 | WOD
WOD Mobility LXB Hamstring Smash Elevated Lunged Stretch (Box) Child’s Pose (Box) Dead Hang (Rig) Primer 10 Hollow/Arch Kips 5-8 Strict Pullups 5e/side Box Blast Off 200m Jog Strength Push Jerk: 15 minutes of technique work. If perfect, work up to 90% of 1RM....
by Steve La | Nov 13, 2020 | WOD
WOD Mobility PVC Pipe Warmup Pizza Game (5min) Primer 2 Sets 15s each Superman + Hollow Hold 5 V-Ups 5 BB Aipa Rows Conditioning AMRAP in 24 Minutes in teams of 2, alternating complete rounds: 5 Toes-to-Bar 10 Front Rack Lunges (75/55) 5 Burpees Over the...
by Steve La | Nov 12, 2020 | WOD
WOD Mobility Banded Upper Stretch Calf Stretch Cossack Squats Primer 2 Sets 10 Banded Pullaparts 6 Wall Angels 10 Alt Reverse Lunge w/ Reach 200m Jog (last set) Strength Bench Press: 5 sets of 5, building Conditioning For Time: 600M Run 15 Clean & Jerks (135/95)...
