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: 3 Rounds Run to the end of the driveway 5… Read more »
WOD: Monday, May 10th, 2021 (Burpee Day 99)
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: Back Squat (15 – 17 Minutes) 3 Sets x 5 Reps @60%… Read more »
WOD: Sunday, May 9th, 2021 (Burpee Day 98)
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 (12 Minute Cap) 100 Meter… Read more »
WOD: Saturday, May 8th, 2021 (Burpee Day 97)
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands – :10s of Shoulder Taps Banded Shoulder Rotations – 10 Per side Banded Shoulder Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 3 Rounds (10… Read more »
WOD: Friday, May 7th, 2021 (Burpee Day 96)
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch Grip Push Press (12-15 Minutes) 3 Sets x 5 Reps @60-65% of 1RM… Read more »
WOD: Thursday, May 6th, 2021 (Burpee Day 95)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row/ 100 Meter Run/ 300 Meter Bike 3 Hang Squat… Read more »
WOD: Wednesday, May 5th, 2021 (Burpee Day 94)
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Per side Banded Shoulder Rotations – 10 Per side Banded Lat/Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (15 Minutes) Establish a heavy single power OR squat snatch *Goal… Read more »
WOD: Tuesday, May 4th, 2021 (Burpee Day 93)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 6 Alternating Front Rack Lunges (ascending weights) 4 Broad Jumps ——————————————————————————————————–… Read more »
WOD: Monday, May 3rd, 2021 (Burpee Day 92)
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (15 – 17 Minutes) Establish a heavy single *Start of… Read more »
WOD: Sunday, May 2nd, 2021 (Burpee Day 91)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row/ 100 Meter Run/ 300 Meter Bike 5 Deadlifts (ascending weights) :15s… Read more »
There are currently no active social stickers.