Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 3 Squat Cleans (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout: 3 Rounds … Read more »
WOD: Monday, May 17th, 2021 (Burpee Day 106)
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s Hold at the bottom of a squat – :10s of jump squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squats (15 – 17 Minutes) 3 Sets x… Read more »
WOD: Sunday, May 16th, 2021 (Burpee Day 105)
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 100 Meter Run 3 Power Cleans (ascending weights) 9 Segmented Wall Balls *(3 Med-Ball… Read more »
WOD: Saturday, May 15th, 2021 (Burpee Day 104)
Warm-up: Group Dynamic Cat Camels – 10 SLOW Reps (5 per position) Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end of the driveway 3… Read more »
WOD: Friday, May 14th, 2021 (Burpee Day 103)
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch Grip Deadlifts (15 – 17 Minutes) 4 Sets x 5 Reps @80% of 1… Read more »
WOD: Thursday, May 13th, 2021 (Burpee Day 102)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run 3 Deadlifts (ascending weights) 3… Read more »
WOD: Wednesday, May 12th, 2021 (Burpee Day 101)
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: Snatch (15 – 17 Minutes) 3 Sets x 3 Reps… Read more »
WOD: Tuesday, May 11th, 2021 (Burpee Day 100)
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 Run to the end of the driveway 5… Read more »
WOD: Monday, May 10th, 2021 (Burpee Day 99)
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: Back Squat (15 – 17 Minutes) 3 Sets x 5 Reps @60%… Read more »
WOD: Sunday, May 9th, 2021 (Burpee Day 98)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 100 Meter… Read more »
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