by Steve La | Oct 14, 2021 | Uncategorized
WOD MobilityLXB Smash: Traps, Pecs, Delts, T-SpineCat Cow StretchScorpion TwistsSwimmer’s StretchDynamic Warm-up Strength4 Sets (building)10 DB Floor Press10 BB Pendlay Rows10 DB Miracle Gro ConditioningFor Time:50 Double Under | 100 Double Under30 Hang Power...
by Steve La | Oct 13, 2021 | Uncategorized
WOD Dynamic Warm-up SkillRope Climb Practice (10-15min):Focusing on foot positioning and set-up. Start off a box and focus on being able to stand up and put your weight in your legs. Strength4 Sets100″ Sled Push (forward w/ straps)4 Laying to Standing Rope Climb...
by Steve La | Oct 12, 2021 | Uncategorized
WOD MobilityBanded Stretch (Upper/Lower)Dynamic Warm-up StrengthClean Complex ( High Hang Clean + Hang Clean + Front Squat) Perform 2 reps of the complex every 90 seconds, for a total of 8 Rounds (12 Minutes).Add weight each round as able, focusing on technique. (High...
by Steve La | Oct 10, 2021 | Uncategorized
WOD MobilityFoam Roll: T-Spine, Lats, Hips/QuadPigeon StretchFrog StretchKneeling Stretch Primer2 Sets15cal Row10e/side KB Windmill10e/side KB Crossbody RDL (3) https://www.youtube.com/watch?v=MizOPwZdGGU StrengthBack Squat: 40/8, 50/6, 60/4, 70/3*4 Conditioning12...
by Steve La | Oct 8, 2021 | Uncategorized
WOD MobilityDynamic Warm-upGame: Dodgeball Strength4 Sets10 DB Floor Press (w/ Pause at bottom)10e/arm Single Arm DB Row12-15 BB Curls ConditioningIn Teams of 2, one partner working at a time, AMRAP 16 Minutes:40/35 Calorie Row30 Hang Power Cleans (95/65) | (115/85)20...
