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 150 Meter Row/ 100 Meter Run/ 300 Meter… Read more »
WOD: Wednesday, May 18th, 2022 (Burpee Day 108)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Bird Dogs – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7)… Read more »
WOD: Tuesday, May 17th, 2022 (Burpee Day 107)
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: 4 Rounds (12 Min Cap) Run to the end of the driveway 5 Shoulder to… Read more »
WOD: Monday, May 16th, 2022 (Burpee Day 106)
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats Pigeon Stretch – 1 MInute per side ——————————————————————————————————– Strength Endurance: Every 2 Minutes x 5 Rounds (15/12) Calorie Row OR Runner… Read more »
WOD: Sunday, May 15th, 2022 (Burpee Day 105)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 MInute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run 5 Sumo Deadlift High Pulls (ascending weights) … Read more »
WOD: Saturday, May 14th, 2022 (Burpee Day 104)
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds 200 Meter Run 5 Power Snatches (ascending weights)… Read more »
WOD: Friday, May 13th, 2022 (Burpee Day 103)
Warm-up: Group Dynamic Cat Camels – 10 SLOW Reps PVC Pass Through – 10 SLOW Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: 100 Meter Run Min 2: 5 Front Squats (ascending weights) … Read more »
WOD: Thursday, May 12th, 2022 (Burpee Day 102)
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 Run to the end of the driveway 5 Deadlifts (ascending weights) :10s Chin… Read more »
WOD: Wednesday, May 11th, 2022 (Burpee Day 101)
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row OR Bike 3 Hang… Read more »
WOD: Tuesday, May 10th, 2022 (Burpee Day 100)
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 6 Alt Front Rack Lunges… Read more »
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