WOD: Wednesday, May 25th, 2022 (Burpee Day 115)

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Hang Power Snatches (ascending weights)  :15s Hanging Knee Raise… Read more »

WOD: Tuesday, May 24th, 2022 (Burpee Day 114)

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: 4 Rounds  Run to the end of the driveway  3 Power Cleans (ascending weights)  5 Jump Squats … Read more »

WOD: Monday, May 23rd, 2022 (Burpee Day 113)

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  100 Meter Run  5 Deadlifts (ascending weights) … Read more »

WOD: Sunday, May 22nd, 2022 (Burpee Day 112)

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  4 Thrusters (ascending weights) 4 Alt Box Step Ups (ascending weights) … Read more »

WOD: Saturday, May 21st, 2022 (Burpee Day 111)

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: 4 Rounds  (9/7) Calorie Row/Bike/Runner 5 Hang Power Cleans (ascending weights) … Read more »

WOD: Friday, May 20th, 2022 (Burpee Day 110)

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength-Endurance: Squat Cleans  Every 2 Minutes x 5 Rounds  100 Meter Run  Squat… Read more »

WOD: Thursday, May 19th, 2022 (Burpee Day 109)

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  150 Meter Row/ 100 Meter Run/ 300 Meter… Read more »

WOD: Wednesday, May 18th, 2022 (Burpee Day 108)

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Bird Dogs – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7)… Read more »

WOD: Tuesday, May 17th, 2022 (Burpee Day 107)

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: 4 Rounds (12 Min Cap) Run to the end of the driveway  5 Shoulder to… Read more »

WOD: Monday, May 16th, 2022 (Burpee Day 106)

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 Endurance: Every 2 Minutes x 5 Rounds  (15/12) Calorie Row OR Runner… Read more »