by Steve La | Nov 22, 2021 | Uncategorized
WOD MobilityBanded Stretch (Upper/Lower)Dynamic Warm-up Primer2 Sets10 Dive Bomber Push-ups10 Alt Cossack Squats5 Front Squats5 Hang Muscle Cleans5 Tall Cleans Power Clean Progression Conditioning”The Chief”Max Rounds in 3 Minutes of: 3 Power Cleans6...
by Steve La | Nov 21, 2021 | Uncategorized
WOD MobilityLXB Smash: Pecs, Delts, Traps, Glutes/Hips, AdductorSamson/Half Kneeling StretchKneeling StretchChild’s Pose Dynamic Warm-up Primer2 Sets8 e/side Half Kneeling KB Windmill6e/side KB Quadruped Pullthrough20 Single/Double Unders (1)...
by Steve La | Nov 19, 2021 | Uncategorized
WOD MobilityBB Smash: Traps, TricepsCouch Stretch/Pizza GameDynamic Warm-up/Stretches Primer3 Sets6e/leg Box Blast Off12 Pendlay Row12 BB RDL ConditioningIn Teams of Two, AMRAP in 15 Mins, One Person Working at a Time:30 Calorie Row30 Box Jump Over (24/20) | (30/24)30...
by Steve La | Nov 18, 2021 | Uncategorized
WOD MobilityBike 3 MinutesDynamic Warm-upBanded Dynamic Warm-up (Passthroughs, etc..) Primer6e/side Hip Airplanes15sec e/side Skater Squat Hold + 6 Alt Skater Squats10e/side KB Windmill Press StrengthFront Squat: 50/4, 60/3, 65/3, 70/2*3 Tempo: 22X1(2sec descent, 2sec...
by Steve La | Nov 17, 2021 | Uncategorized
WOD MobilityFoam Roll: Athletes Choice (8 Minutes)Dynamic Warm-upSkill: Tripod Headstand Practice (10 Minutes) ConditioningIn Teams of 2, Complete 5 Rounds, One Partner Working at a Time:100′ Bear Crawl | Partner Wheelbarrow*30 Russian KBS (70/53)20 Strict...
