Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of shoulder taps Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 200 Meter Run 5 Thrusters (ascending weights) :15s… Read more »
WOD: Saturday, January 28th, 2023
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3–2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Run (end of driveway) 3 Power Cleans (ascending weights) 5 Jump Squats … Read more »
WOD: Friday, January 27th, 2023
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) 5 Sets x 3 Reps Sets 1, 2, and 3: 3… Read more »
WOD: Thursday, January 26th, 2023
Warm-up: Group Dynamic Squat – Lunge Tabata – 2 Minutes :20s Bottom of squat hold – :10s of bodyweight lunges Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run / 150 Meter Row / 300… Read more »
WOD: Wednesday, January 25th, 2023
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean Complex (17 Minutes) 4 Sets Sets 1 and 2:… Read more »
WOD: Tuesday, January 24th, 2023
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner/Ski… Read more »
WOD: Monday, January 23rd, 2023
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of Jump Squats Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (17 Minutes) Sets 1, 2, and 3: 5 Reps… Read more »
WOD: Sunday, January 22nd, 2023
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s pause – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner 5 Deadlifts (ascending… Read more »
WOD: Saturday, January 21st, 2023
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run / 150 Meter Row / 300 Meter Bike 5… Read more »
WOD: Friday, January 20th, 2023
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) 5 Sets x 5 Reps … Read more »