Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Min Per side ——————————————————————————————————– Strength: Upper Body Endurance EMOM x 8 Minutes Min 1: :30s… Read more »
WOD: Thursday, September 9th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Glute Bridges w/ Pause – 10 SLOW Reps Banded Hamstring Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 1 Min Row / Bike / Runner… Read more »
WOD: Wednesday, September 8th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ pause – 10 Total (5 per side) Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Power Cleans (15 – 17 Minutes) 3 Sets x 3 Reps @75% of… Read more »
WOD: Tuesday, September 7th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squats (15 – 17 Minutes) 3 Sets x 5 Reps @70% of 1RM 2 Sets… Read more »
WORKOUTS POSTED IN ADVANCE
Check the correct date for the correct workout of the day!
WOD: Sunday, September 6th, 2021 (Labor Day SCHEDULE 7:30, 8:30, 9:30 ONLY)
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: 4 Rounds (12 Min Cap) 100 Meter Run 3 Power… Read more »
WOD: Sunday, September 5th, 2021
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 x3 ——————————————————————————————————– Pre-Game: 3 Rounds W/ Partner 200 Meter Run 5 Shoulder to Overhead (ascending weights) :15s… Read more »
WOD: Saturday, September 4th, 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 (12 Min Cap) 100 Meter Run 3 – 2FOR1 Thrusters… Read more »
WOD: Friday, September 3rd, 2021
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 ——————————————————————————————————– Strength: Upper Body Endurance EMOM EMOM x 8 Minutes Min 1:… Read more »
WOD: Thursday, September 2nd, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 300 Meter Bike 5 Deadlifts (ascending weights) 3… Read more »
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