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 (12 Minutes) Build to a heavy single strict… Read more »
WOD: Tuesday, January 12th, 2020
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 ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner 5 Sumo Deadlift High Pulls (ascending weights) 5 Jump Squats … Read more »
WOD: Monday, January 11th, 2020
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) Build to a heavy single for… Read more »
WOD: Sunday, January 10th, 2020
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 150 Meter Row OR 100 Meter Run 3… Read more »
WOD: Saturday, January 8th, 2020
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds 250 Meter Row 3 Power Cleans (ascending weights) ——————————————————————————————————– Workout: 21 Minute AMRAP Max… Read more »
WOD: Friday, January 8th, 2020
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds 10 Calorie Row/Bike/Runner 5 Front Squats (ascending weights) :15s Handstand Hold OR… Read more »
WOD: Thursday, January 7th, 2020
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 ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Run 3 Deadlifts (ascending weights) :15s… Read more »
WOD: Wednesday, January 6th, 2020
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands / :10s of Shoulder taps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: (9/7) Calorie Row/Bike/Runner Min 2: 5… Read more »
WOD: Tuesday, January 5th, 2020
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: 3 Rounds 40 Double Unders OR 80 Single Unders 3 Squat Cleans… Read more »
WOD: Monday, January 4th, 2020
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 (10 Minute Cap) 150 Meter Row 5 Sumo… Read more »
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