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 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row / 100 Meter Run / 300 Meter… Read more »
WOD: Monday, December 19th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, air squats, burpees Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat Max + EMOM Part A – 7 Minutes Establish a heavy single front squat *Be… Read more »
WOD: Sunday, December 18th, 2022
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner/Ski 3 Squat Cleans (ascending weights) … Read more »
WOD: Saturday, December 17th, 2022
Warm-up: Group Dynamic Med-Ball Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of med-ball squats Banded Shoulder Stretch – 1 Minute per side *Tabata is done with the wall ball you will be using in the… Read more »
WOD: Friday, December 16th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Hang Clean Max + EMOM Part A – 7 Minutes Establish a heavy single Hang… Read more »
WOD: Thursday, December 15th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s pause per rep – 10 Reps total Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min1: :45s Row OR Bike Min2: 5 Deadlifts… Read more »
WOD: Wednesday, December 14th, 2022
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: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Ski/Bike/Runner 3 Cluster – Front… Read more »
WOD: Tuesday, December 13th, 2022
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 200 Meter Run / 250… Read more »
WOD: Monday, December 12th, 2022
Warm-up: Group Dynamic Plank – Burpee Tabata – 2 Minutes :20s Plank on hands – :10s of Burpees Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 300 Meter Bike 3 Clean and Jerks… Read more »
WOD: Sunday, December 11th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min1: :45s Row/Bike/Runner Min2: 5 Sumo Deadlift High Pulls (ascending weights) Min3:… Read more »
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