Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of Jump Squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Ski/Bike 3 Squat Cleans (ascending… Read more »
WOD: Saturday, October 15th, 2022
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway … Read more »
WOD: Friday, October 14th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 300 Meter Bike 3 Thrusters (ascending weights) 3 Strict… Read more »
WOD: Thursday, October 13th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Every 2:30 Minutes x 5 Rounds 200 Meter Run 5… Read more »
WOD: Wednesday, October 12th, 2022
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 5 Front Squats (ascending weights) :15s Hollow… Read more »
WOD: Tuesday, October 11th, 2022
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW shoulder taps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: EMOM x 12 Minutes Min 1: (9/7) Calorie Row/Ski… Read more »
WOD: Monday, October 10th, 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) Run to the end of… Read more »
WOD: Sunday, October 9th, 2022
Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner/Ski 3 Squat Snatches (ascending weights) … Read more »
WOD: Saturday, October 8th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run 5 Hang Power Cleans (ascending weights) 5… Read more »
WOD: Friday, October 7th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s pause – 10 Reps (5 per side) Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Every 2:30 Minutes x 5 Rounds 200 Meter run Front Squats (ascending… Read more »
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