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 (9/7) Calorie Row/Bike/Runner 3 Hang Power Snatches (ascending… Read more »
WOD: Monday, September 20th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Single Leg Glute Bridges w/ pause – 10 Per side Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (15 – 17 Minutes) 3 Sets x 2 Reps @92% of… Read more »
WOD: Sunday, September 19th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Min 1: 100 Meter Run Min 2: 5 Deadlifts (ascending… Read more »
WOD: Saturday, September 18th, 2021
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway … Read more »
WOD: Friday, September 17th, 2021
Warm-up: Group Dynamic Cat – Camels – 10 SLOW Reps PVC Pass Through – 10 SLOW Reps PVC Lat-Shoulder Stretch – :30s Per side x 3 ——————————————————————————————————– Strength: Upper Body Endurance In a 6 Minute Window Establish a heavy single… Read more »
WOD: Thursday, September 16th, 2021
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 1 Minute Row/Bike/Runner 5 Power Snatches (ascending weights)… Read more »
WOD: Wednesday, September 15th, 2021
Warm-up: Group Dynamic Plank – Push up Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW Push ups Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Power Cleans (15 – 17 Minutes) 3 Sets x 3… Read more »
WOD: Tuesday, September 14th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Glute Bridges w/ pause – 10 SLOW Reps Banded Hamstrings Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway … Read more »
WOD: Monday, September 13th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squats (15 – 17 Minutes) 3 Sets x 3 Reps @80% of 1RM 2 Sets… Read more »
WOD: Sunday, September 12th, 2021
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands – :10s of shoulder taps PVC Lat/Shoulder Stretch – :30s Per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap) 200 Meter Run 3… Read more »
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