Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Cat Camels – 10 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: :45s Row OR Bike Min 2: 5 Deadlifts (ascending weights)… Read more »
WOD: Tuesday, August 17th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 3 Hang Squat Cleans (ascending weights) 5 Jump Squats ——————————————————————————————————– Workout:… Read more »
WOD: Monday, August 16th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end of the driveway 3 Power Snatches (ascending weights)… Read more »
WOD: Sunday, August 15th, 2021
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds w/ partner 100 Meter Run 3 Shoulder to… Read more »
WOD: Saturday, August 14th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 5 Per side w/ :03s pause Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway 6 Alt… Read more »
WOD: Friday, August 13th, 2021
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of Shoulder Taps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Barbell Cycling EMOM Every 2 Minutes x 6 Rounds (12 Min)… Read more »
WOD: Thursday, August 12th, 2021
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s Bottom of squat Hold + :10s of Jump Squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min1: 100 Meter Run Min2: 5 Thrusters (ascending weights)… Read more »
WOD: Wednesday, August 11th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap) 100 Meter Run 3 Squat Cleans (ascending weights) 3 Strict… Read more »
WOD: Tuesday, August 10th, 2021
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner 3 Power Snatches (ascending weights)… Read more »
WOD: Monday, August 9th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups- 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end of the driveway 5 Deadlifts (ascending weights) 5 Med ball… Read more »
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