by Steve La | Oct 7, 2021 | Uncategorized
WOD MobilityLXB/Foam Roll: Glutes/Hip FlexorKneeling StretchDynamic Warm-up Primer2 Sets100m Jog3 Strict Chin-up + 10sec Hold @ top5 DBall Slams (20-40#) + 5 Medball Goodmorning StrengthDeadlift: 20 Minutes to build up to a heavy, but PERFECT, 1RM. No injuries...
by Steve La | Oct 6, 2021 | Uncategorized
WOD MobilityFoam Roll (6 Minutes) 1 Minute Per Stretch (30 sec per side):Pigeon StretchCobra/Downward Dog StretchChild’s Pose Dynamic Warm-up Strength4 Sets3 Rope Climb Laying to Standing | 2 Rope Climbs20 KB Pike Leg Lift Over | 10 Strict T2B15sec Headstand...
by Steve La | Oct 5, 2021 | Uncategorized
WOD MobilityOptional (Before Class): LXB Smash Pecs/Delts/Traps, Foam Roll T-Spine/LatsBanded Stretches (Upper/Lower)PVC Pipe Warm-Up/Snatch Progression StrengthSnatch: Perform 1-3 Snatches, every 90 seconds, for 12 minutes (8 Rounds – decreasing reps as you...
by Steve La | Oct 4, 2021 | Uncategorized
WOD MobilityLXB Smash: Pecs, Delts, Traps, Rotator CuffArmbar Stretch30sec Cat Cow Stretch30sec Alt Tripod w/ ReachDynamic Warm-up Primer2 Sets12 DB Banded Victory Raises10sec Chin-up Hold + 10sec Dead Hang20 Double Under or High Single Under Strength(20 Minutes)...
by Steve La | Oct 3, 2021 | Uncategorized
WOD Mobility(10 Minutes)LXB Smash: Hamstring, Hips, Pec/Delt, TrapBox Ragdoll/Child’s Pose StretchDynamic Warm-up Primer15e/leg Single Leg Poor Man’s Leg Curl8e/leg Box Blast Off20sec e/side Bird Dog Forearm Planks StrengthFront Squat: (20 Minutes) Build...
