Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of Shoulder Taps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 1 Minute Row/Bike/Row 3 Power Cleans… Read more »
WOD: Friday, April 2nd, 2021 (Burpee Day 61)
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Strength: Jerk (15 Minutes) 5 Sets x 2 Reps @85-90% of 1… Read more »
WOD: Thursday, April 1st, 2021 (Burpee Day 60)
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Glute Bridges – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner 5 Deadlifts (ascending weights) 5 Jump… Read more »
WOD: Wednesday, March 31st, 2021 (Burpee Day 59)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squats (15 Minutes) 5 Sets x 2 Reps @90% of 1 Rep Max … Read more »
WOD: Tuesday, March 30th, 2021 (Burpee Day 58)
Warm-up: Group Dynamic Plank – Push up Tabata – 2 Minutes :20s Plank on hands – :10s of slow “perfect” push ups Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 5 Shoulder to… Read more »
WOD: Monday, March 29th, 2021 (Burpee Day 57)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (15 Minutes) 5 Sets x 2 Reps @85 – 90% of 1 Rep Max ——————————————————————————————————–… Read more »
WOD: Sunday, March 28th, 2021 (Burpee Day 56)
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row/ 100 Meter Runner/ 300 Meter bike 3 Hang Power Snatches (ascending weights) :15s… Read more »
WOD: Saturday, March 27th, 2021 (Burpee Day 55)
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 (12 Min Cap) (9/7) Calorie Row/Bike/Runner 3 Front… Read more »
WOD: Friday, March 26th, 2021 (Burpee Day 54)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Scap Push Ups – 10 SLOW Reps Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Strength: Jerk (15 Minutes) 5 Sets x 3 Reps @75-80% of 1 Rep Max *Continue to… Read more »
WOD: Thursday, March 25th, 2021 (Burpee Day 53)
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 100 Meter Run 3 Power Snatches (ascending… Read more »
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