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 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row / 100… Read more »
WOD: Monday, January 3rd, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 Minutes) Build to a heavy single *Start of a new base building strength… Read more »
WOD: Sunday, January 2nd, 2021
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of jump squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 3 Squat Cleans (ascending weights) 3 Strict… Read more »
WOD: Friday, December 31st, 2021 (7:30, 8:30, 9:30 ONLY)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run to the end of the driveway 5 Deadlifts (ascending weights) 5 Hang… Read more »
WOD: Thursday, December 30th, 2021
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) 150 Meter Row /… Read more »
WOD: Wednesday, December 29th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ pause – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (15 Minutes) Option A: 3 Rep Max Deadlift *Must be touch… Read more »
WOD: Tuesday, December 28th, 2021
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) (9/7) Calorie Row/Bike/Runner 5 Hang… Read more »
WOD: Monday, December 27th, 2021
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: Front Squat (15 Minutes) Option A: Establish a 5 Rep Max Front… Read more »
WOD: Sunday, December 26th, 2021
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups PVC Lat / Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end… Read more »
WOD: Friday, December 24th, 2021 (7:30, 8:30, 9:30 ONLY)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) 1 Minute Row/Bike/Runner 4 Deadlifts 3 Power Cleans 2 Alt Front… Read more »
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