Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end of the driveway 3 Power Snatches (ascending weights) 5 Jump… Read more »
WOD: Wednesday, February 16th, 2022 (Burpee Day 17)
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Bird Dogs w/ :03s pause – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (17 Minutes) Establish a new 5 Rep Max … Read more »
WOD: Tuesday, February 15th, 2022 (Burpee Day 16)
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) (9/7) Calorie Row/Bike/Runner 3 Clusters… Read more »
WOD: Monday, February 14th, 2022 (Burpee Day 15)
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 Minutes) Establish a new 1 Rep Max *Retest week,… Read more »
WOD: Sunday, February 13th, 2021 (Burpee Day 14)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Min 1: :45s Row OR Bike Min 2: 5 Sumo Deadlift High… Read more »
WOD: Saturday, February 12th, 2022 (Burpee Day 13)
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 Run to the end of the driveway 3 Power Cleans… Read more »
WOD: Friday, February 11th, 2021 (Burpee Day 12)
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of Shoulder Taps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Strict Press (15 Minutes) Sets 1 and 2: 2 Reps… Read more »
WOD: Thursday, February 10th, 2021 (Burpee Day 11)
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) 100 Meter Run 3 Hang… Read more »
WOD: Wednesday, February 9th, 2021 (Burpee Day 10)
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 Minutes) Sets 1 and 2: 5 Reps @ 90% of 5 Rep Max … Read more »
WOD: Tuesday, February 8th, 2022 (Burpee Day 9)
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row / 100… Read more »
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