WOD: Thursday, February 17th, 2022 (Burpee Day 18)

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 »