by Steve La | Nov 29, 2021 | Uncategorized
WOD MobilityBB Smash: Traps, Triceps, Forearm, QuadsBox Elevated Ragdoll StretchHamstring Adductor Box StretchBox Elevated Pigeon StretchBox Elevated Child’s PoseDynamic Warm-up Primer2 Sets10sec Chin-up Hold (Top) + 3 Strict Chin-ups5 Tempo Single Arm DB Push...
by Steve La | Nov 28, 2021 | Uncategorized
WOD Mobility(6 Minutes)Foam Roll: T-Spine, Lats, Hips/QuadsFoam Roll Pec Stretch* (4 Minutes)20 Calorie RowDynamic Warm-up *https://bit.ly/3175Clg StrengthBack SquatWarm-up to 60%, then 6 reps every 90 seconds for 8 Rounds (12 Minutes) Conditioning5 Rounds for Time...
by Steve La | Nov 26, 2021 | Uncategorized
WOD MobiliityFoam Roll (5 Minutes): T-Spine, Lats, Hips, QuadsChild’s PoseT-Spine StretchScorpion TwistsDynamic Warm-up ConditioningIn Teams of 2, Max Rep EMOM for 5 Rounds (23 Minutes), Partners Alternating Movements:Row for CaloriesSquat Clean Thruster...
by Steve La | Nov 25, 2021 | Uncategorized
WOD Warm-upDynamic Warm-up400m RunPizza Game ConditioningFor Time, In Teams of 2, One Partner Working at a Time:800m Partner Run60 KB Russian Swings (70/53)50 Box Jump Overs (24/20)40 Pull-ups30 Synchro Partner Clap Push-up200 Double Unders30 Synchro Partner Clap...
by Steve La | Nov 23, 2021 | Uncategorized
WOD MobilityFoam Roll: T-Spine, Lats, LegsBanded Passthroughs/Around the World20 Calorie RowDynamic Stretches Strength4 Sets10 DB Bicep Curls15 Supinated Banded Pull-apart3 Paused Bench Press Build up to 70%, then 4×3 Paused Bench Press(3sec pause at bottom,...
