WOD: Friday, February 12th, 2021 (Burpee Day 12)

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 – 17 Minutes) 5 Sets x 1 Rep  Sets 1, 2, and 3:… Read more »

WOD: Thursday, February 11th, 2021 (Burpee Day 11)

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Runner 3 Front Squats (ascending weights) :15s Hollow Hold  ——————————————————————————————————–… Read more »

WOD: Wednesday, February 10th, 2021 (Burpee Day 10)

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  ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 Sets x 1… Read more »

WOD: Tuesday, February 9th, 2021 (Burpee Day 9)

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of Jump Squats  Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner… Read more »

WOD: Monday, February 8th, 2021 (Burpee Day 8)

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s plank on Hands – :10s of shoulder taps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 Minutes) 5 Sets x 1 Rep  Sets 1,… Read more »

WOD: Sunday, February 7th, 2021 (Burpee Day 7)

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Samson Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row  3 Squat Cleans (ascending weights) 5 Jump Squats … Read more »

WOD: Saturday, February 6th, 2021 (Burpee Day 6)

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  (9/7) Calorie Row/Bike/Runner  3 Hang Power Snatches (ascending weights) 3 Strict Pull… Read more »

WOD: Friday, February 5th, 2021 (Burpee Day 5)

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold / :10s of air squats  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 Minutes) 3 Sets x 3 Reps @85% of 1… Read more »

WOD: Thursday, February 4th, 2021 (Burpee Day 4)

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Lat Pull Downs – 10 Reps per side Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 Sets x 3 Reps… Read more »

WOD: Wednesday, February 3rd, 2021

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of push ups  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 Minutes ) 5 Sets x 3 Reps @85%… Read more »