Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run to the end of the driveway 5… Read more »
WOD: Tuesday, April 27th, 2021 (Burpee Day 86)
Warm-up: Group Dynamic 2 Minutes of movement High Knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner 3 Power Cleans (ascending weights) 5 Hanging Knee Raises + :10s Hanging Knee… Read more »
WOD: Monday, April 26th, 2021 (Burpee Day 85)
Warm-up: Group Dynamic Cat Camels – 10 SLOW Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) 100 Meter Run 5 Deadlifts (ascending weights) :10s Chin over bar… Read more »
WOD: Sunday, April 25th, 2021 (Burpee Day 84)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 150 Meter Row OR 300 Meter Bike 3 Power Snatches (ascending weights) :15s Wall… Read more »
WOD: Saturday, April 24th, 2021 (Burpee Day 83)
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 ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 3 Push Press (ascending weights)… Read more »
WOD: Friday, April 23rd, 2021 (Burpee Day 82)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 1 Minute Row/Bike/Runner 3 Back Squats (ascending weights) 5 Jump Squats ——————————————————————————————————– Workout: For… Read more »
WOD: Thursday, April 22nd, 2021 (Burpee Day 81)
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Glute/Hamstring Bridges – 10 SLOW Reps w/ Pause at top Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner 5 Hang Power Cleans (ascending… Read more »
WOD: Wednesday, April 21st, 2021 (Burpee Day 80)
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: EMOM x 9 Minutes Minute 1: 100 Meter Run Minute… Read more »
WOD: Tuesday, April 20th, 2021 (Burpee Day 79)
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW “Perfect” Push ups PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (10/8) Calorie Row/Bike/Runner 6 Alternating… Read more »
WOD: Monday, April 19th, 2021 (Burpee Day 78)
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) 5 Jump… Read more »
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