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: 3 Rounds (10 Min Cap) 150 Meter Row/ 300 Meter… Read more »
WOD: Monday, February 15th, 2021 (Burpee Day 15)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Squat to Stand – 10 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (15 – 17 Minutes) Build to a 1 Rep Max *Retest week – Be Aggressive!… Read more »
CHECK DATES!
Workouts are pre loaded until Sunday. Make sure you are looking at the right date. Enjoy!
WOD: Sunday, February 14th, 2021 (Burpee Day 14)
Warm-up: Group Dynamic Plank/Push Up Tabata – 2 Minutes :20s Plank – :10s of slow push ups PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (9 Minute Cap) 1 Minute Row/Bike/Runner 3 Power Snatches (ascending… Read more »
WOD: Saturday, February 13th, 2021 (Burpee Day 13)
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of air squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 30 Double Unders OR 60 Single Unders 3 Hang Clean… Read more »
WOD: Friday, February 12th, 2021 (Burpee Day 12)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (15 – 17 Minutes) 5 Sets x 1 Rep Sets 1, 2, and 3:… Read more »
WOD: Thursday, February 11th, 2021 (Burpee Day 11)
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 (9/7) Calorie Row OR Runner 3 Front Squats (ascending weights) :15s Hollow Hold ——————————————————————————————————–… Read more »
WOD: Wednesday, February 10th, 2021 (Burpee Day 10)
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 ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 Sets x 1… Read more »
WOD: Tuesday, February 9th, 2021 (Burpee Day 9)
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of Jump Squats Banded Lat / Hip Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner… Read more »
WOD: Monday, February 8th, 2021 (Burpee Day 8)
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s plank on Hands – :10s of shoulder taps Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (15 Minutes) 5 Sets x 1 Rep Sets 1,… Read more »
There are currently no active social stickers.