Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end of the driveway 5 Hang Power Cleans (ascending weights)… Read more »
WOD: Wednesday, July 28th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Bird Dogs – 10 Reps w/ :03s Pause each rep (5 Per side) Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (17 Minutes) 2 Sets x 2 Reps… Read more »
WOD: Tuesday, July 27th, 2021
Warm-up: Group Dynamic Plank Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run 3 Squat Snatches… Read more »
WOD: Monday, July 26th, 2021
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s Bottom of Squat Hold / :10s of Jump Squats Banded Bottom of Squat Stretch – 1 Min Hold ——————————————————————————————————– Strength: Back Squat (17 Minutes) 3 Sets x 2 Reps @92%… Read more »
WOD: Sunday, July 25th, 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 Min Per side ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Min 1: 100 Meter Run Min… Read more »
WOD: Saturday, July 24th, 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: 4 Rounds (12 Min Cap) Run to the end… Read more »
WOD: Friday, July 23rd, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Squat Rotations – 10 Reps (5 Per side) Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Leg Endurance EMOM EMOM x 8 Minutes Minute 1: 10 Front Squats (115/85) Minute 2:… Read more »
WOD: Thursday, July 22nd, 2021
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold / :10s of Air Squats Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150… Read more »
WOD: Wednesday, July 21st, 2021
Warm-up: Group Dynamic Toe Touches – 10 SLOW Reps Single Leg Glute Bridges – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (17 Minutes) 3 Sets x 3 Reps @85% of 1 Rep… Read more »
WOD: Tuesday, July 20th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Bird Dogs – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter… Read more »
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