WOD: Tuesday, April 20th, 2021 (Burpee Day 79)

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of SLOW “Perfect” Push ups PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 3 Rounds  (10/8) Calorie Row/Bike/Runner 6 Alternating… Read more »

WOD: Monday, April 19th, 2021 (Burpee Day 78)

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  3 Squat Cleans (ascending weights)  5 Jump… Read more »

WOD: Sunday, April 18th, 2021 (Burpee Day 77)

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 SLOW Reps  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap) 1 Minute Row/Bike/Runner  5 Sumo Deadlift… Read more »

WOD: Saturday, April 17th, 2021 (Burpee Day 76)

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Hang… Read more »

WOD: Friday, April 16th, 2021 (Burpee Day 75)

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: Jerk (15 Minutes)  Establish a new 1 Rep Max  *Last… Read more »

WOD: Thursday, April 15th, 2021 (Burpee Day 74)

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Cat-Camel – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner 5 Deadlifts (ascending weights) 3 Strict Pull Ups  ——————————————————————————————————– Workout:… Read more »

WOD: Wednesday, April 14th, 2021 (Burpee Day 73)

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps  Couch Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Front Squat (15 – 17 Minutes) Establish a new 1 Rep Max ——————————————————————————————————– Workout: 4 Rounds  300… Read more »

WOD: Tuesday, April 13th, 2021 (Burpee Day 72)

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 (12 Min Cap) 100 Meter Run  3 Power… Read more »

WOD: Monday, April 12th, 2021 (Burpee Day 71)

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: Clean (15 – 17 Minutes) Establish a new 1 Rep Max *Retest… Read more »

WOD: Sunday, April 11th, 2021 (Burpee Day 70)

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 Per side)  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-game: 3 Rounds (12 Min Cap) 1 Minute Row/Bike/Runner  5 Back Squats (ascending weights) :10s… Read more »