Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Strict Press (15 Minutes) Sets 1, 2, and 3: 3 Reps @… Read more »
WOD: Thursday, February 3rd, 2021 (Burpee Day 4)
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 (12 Min Cap) 1 Minute Row/Bike/Runner 5 Overhead… Read more »
WOD: Wednesday, February 2nd, 2021 (Burpee Day 3)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs W/ Pause – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (17 Minutes) 5 Sets x 5 Reps Sets 1, 2,… Read more »
WOD: Tuesday, February 1st, 2021(Burpee Day 2)
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 (9/7) Calorie Row/Bike/Runner 5 Power Snatches (ascending… Read more »
WOD: Monday, January 31st, 2021
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 (17 Minutes) Sets 1, 2, and 3: 3 Reps @… Read more »
WOD: Sunday, January 30th, 2021
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: 3 Rounds 150 Meter Row/ 100 Meter Runner/ 300 Meter Bike 5 Sumo Deadlift High Pulls… Read more »
WOD: Friday, January 28th, 2021
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Shoulder Taps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Strict Press (15 Minutes) 5 Sets x 3… Read more »
WOD: Thursday, January 27th, 2021
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 (12 min cap) 1 Minute Row/Bike/Runner 3 Hang Squat Cleans (ascending weights) :15s Plank… Read more »
WOD: Wednesday, January 26th, 2021
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 ——————————————————————————————————– Strength: Deadlift (17 Minutes) 5 Sets x 5 Reps Sets 1, 2, and 3: 5 Reps… Read more »
WOD: Tuesday, January 25th, 2021
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 (9/7) Calorie Row/Bike/Runner 3 Clean and Jerks (ascending… Read more »
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