by Chris Coker | Aug 3, 2020 | WOD
WOD Mobility Calf Smash Quad Smash Squat (Dragon) Stretch Primer 2 Sets of: 10 e/s Banded Sided Steps 10 Banded Squats (band above knee) 10 Side Plank Taps Strength Back Squat: 65/4, 75/3, 80-85/2, 75/6x2sets Rest 2 min between sets Conditioning In 10 Minutes: 800M...
by Chris Coker | Aug 2, 2020 | WOD
WOD Mobility PVC Front Rack Stretch Standing Pigeon Child Pose Primer 400M Jog 12 PVC Goodmornings into Jump 10 BB Front Squats 5 Inchworms Strength Power Clean: Build to Heavy Set of 4, Not T&G Conditioning 3 Rounds for Time: 20 Box Jumps (24/20) 15 Burpees 10...
by Steve La | Jul 31, 2020 | WOD
WOD Mobility Butterfly Stretch Tripod w/ OH Reach Cossack Squats Primer 2 Sets 10 Alt Rev Lunge w/ Reach 10e/side KB Row 5e/side SA KB Clean + Squat + Press Conditioning In teams of two, alternating complete rounds for AMRAP in 20 Minutes: 5 Push-ups 8 Kettlebell...
by Steve La | Jul 30, 2020 | WOD
WOD Mobility LXB Hamstring Smash Box Hip Stretch LXB Trap/T-Spine Primer 2 Rounds 5 Inchworms 12 Poor Man’s Leg Curl 5e/side Split Squat Jumps Conditioning AMRAP in 2 minutes x 5 rounds: 6 Clean & Jerks (135/95) 10 Box Jump Overs Max Burpees Rest 2 minutes...
by Steve La | Jul 29, 2020 | WOD
WOD Mobility Banded Leg Stretch BB Quad Roll Frog Stretch Primer 3 Rounds 8e/side KB Windmills 10e/side SL KB DL 10 KB Plank Taps https://bit.ly/3f7DRu9 Conditioning For Time, 15-12-9 of: Deadlift 1.25xBW / 1.00xBW Strict Pull-Ups Hand-Release...
by Steve La | Jul 28, 2020 | WOD
WOD Mobility Banded Stretches Calf Stretch Hip Stretch Primer 2 Rounds 10 Supinated Pullapart 10e/side HK DB Press 5e/side Unilateral Goblet Squat Strength 4 sets: Push Press – Build to Heavy Set of 5 Horizontal Ring Rows – 6-8 reps @ 30×2 tempo...
