Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps PVC Shoulder/Lat Stretch – :30s per side x3 ——————————————————————————————————– Strength: Push Press (15 Minutes) Establish a heavy single *Warm up Rep Scheme: 5-5-3-3-1-1-1-1-1-etc.. ——————————————————————————————————–… Read more »
WOD: Thursday, August 11th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row OR 300 Meter Bike 5 Front Squats (ascending… Read more »
WOD: Wednesday, August 10th, 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 ——————————————————————————————————– Strength: Snatch (15 Minutes) Establish a heavy single Squat OR Power… Read more »
WOD: Tuesday, August 9th, 2022
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: 4 Rounds (12 Min Cap) (9/7) Calorie Row OR Bike 5 Shoulder… Read more »
WOD: Monday, August 8th, 2022
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) Establish a heavy single *New Strength Cycle:… Read more »
WOD: Sunday, August 7th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (10/8) Calorie Row or Bike 3 Power Cleans (ascending weights) :15s… Read more »
WOD: Saturday, August 6th, 2022
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 5 thrusters (ascending weights) :10s… Read more »
WOD: Friday, August 5th, 2022
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner 3 Power Snatches (ascending weights) … Read more »
WOD: Thursday, August 4th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ pause – 10 Reps Total (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 300 Meter Bike 5 Deadlifts… Read more »
WOD: Wednesday, August 3rd, 2022
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 200 Meter Run 6 Alt Front Rack Lunges (ascending… Read more »
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