Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of air squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Leg Endurance EMOM Every 2 Minutes x 5 Rounds 250 Meter Row… Read more »
WOD: Sunday, December 5th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ Pause – 10 Reps (5 Per side) Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end of the driveway 5 Power Cleans (ascending… Read more »
WOD: Saturday, December 4th, 2021
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of air squats Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run/ 150 Meter Row/ 300 Meter Bike … Read more »
WOD: Friday, December 3rd, 2021
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 100 Meter Run 3 Squat Snatches (ascending weights) :20s Wall Sit ——————————————————————————————————– Workout: 10… Read more »
WOD: Thursday, December 2nd, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Minute 1: :45s Row/Bike/Runner (increasing intensity) Minute 2: 3 Hang Power… Read more »
WOD: Wednesday, December 1st, 2021
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 100 Meter Run / 150 Meter Row / 300 Meter… Read more »
WOD: Tuesday, November 30th, 2021
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW Push Ups Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 1 minute Row/Bike/Runner 5 Deadlifts (ascending weights) … Read more »
WOD: Monday, November 29th, 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 (9/7) Calorie Row / Bike / Runner 3… Read more »
WOD: Sunday, November 28th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Bird Dogs W/ Pause – 10 Reps (5 Per side) Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Min 1: (10/8) Calorie Row/Bike/Runner Min 2: 5… Read more »
WOD: Saturday, November 27th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC Lat/Shoulder Stretch – :30s per side x3 ——————————————————————————————————– Pre-Game: 3 Rounds 1 Minute Row/Bike/Runner 5 Overhead Squats (ascending weights) :15s Hanging Knee Raise Hold … Read more »
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