Warm-up: Group Dynamic Jump Squat tabata – 2 Minutes :20s Bottom of squat Hold – :10s of Jump Squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 3 Power Cleans (ascending weights) :20s Wall… Read more »
WOD: Friday, August 6th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Cat Camel – 10 SLOW Reps (5 Per side) Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Strength: Retest Day (17 Minutes) Establish a 1 RM Back Squat OR Deadlift *Use… Read more »
WOD: Thursday, August 5th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row OR Bike 3 Front Squats (ascending weights) :15s… Read more »
WOD: Wednesday, August 4th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Bird Dogs – 10 Reps w/ Pause (5 Per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (17 Minutes) Establish a 1 Rep Max *Focus on… Read more »
WOD: Tuesday, August 3rd, 2021
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run to the end of the driveway 6 Alt Front… Read more »
WOD: Monday, August 2nd, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Single Leg Glute Bridges w/ Pause – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 MInutes) Establish a new 1 Rep Max *Be aggressive… Read more »
WOD: Sunday, August 1st, 2021
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minute :20s Plank on Hands – :10s of shoulder Taps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Minute 1: :45s Row/Bike/Runner Minute 2:… Read more »
WOD: Saturday, July 31st, 2021
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 3 Squat Cleans (ascending weights) :15s Plank… Read more »
WOD: Friday, July 30th, 2021
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Leg Endurance EMOM EMOM x 10 Minutes Min 1: :30s of… Read more »
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