Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of slow air squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 Minutes) 3 Sets x 5 Reps @ 70%… Read more »
WOD: Sunday, August 21st, 2022
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on Hands – :10s of slow push ups Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of… Read more »
WOD: Saturday, August 20th, 2022
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 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run 3 Snatches… Read more »
WOD: Friday, August 19th, 2022
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Cat-Camels w :03s pause – 10 SLOW Reps (5 per position) Banded Lat/Samson Stretch – 1 minute per side ——————————————————————————————————– Strength: Push Press (15 Minutes) 3 Sets x 5 Reps… Read more »
WOD: Thursday, August 18th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min cap) Run to the end of… Read more »
WOD: Wednesday, August 17th, 2022
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank – :10s of Shoulder Taps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Snatch (15 Minutes) 3 Sets x 3 Reps @ 60% of… Read more »
WOD: Tuesday, August 16th, 2022
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row OR Bike … Read more »
WOD: Monday, August 15th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 Minutes) 3 Sets x 5 Reps @ 60% of 1RM 2 Sets x… Read more »
WOD: Sunday, August 14th, 2022
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s plank on hands – :10s of SLOW push ups Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run 3… Read more »
WOD: Saturday, August 13th, 2022
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of jump squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway … Read more »
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