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 (12 Min Cap) 150 Meter Row OR 100 Meter Run 3 Front Squats (ascending… Read more »
WOD: Wednesday, January 27th, 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 x3 ——————————————————————————————————– Strength: Strict Press (12-15 Minutes) 5 Sets x 3 Reps @75-80%… Read more »
WOD: Tuesday, January 26th, 2021
Warm-up: Group Dynamic Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Runner/Bike 3 Squat Snatches (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout: For Time Buy In:… Read more »
WOD: Monday, January 25th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Spiderman Lunges – 10 Reps per side Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (15 Minutes) 5 Sets x 3 Reps @ 75-80% of 1 Rep Max *Sets… Read more »
WOD: Sunday, January 24th, 2021
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW Push Ups Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 5 Thrusters (ascending weights) 3… Read more »
WOD: Saturday, January 23rd, 2021
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 (10 Minute Cap) 150 Meter Row OR 100 Meter Run 3 Power Cleans (ascending… Read more »
WOD: Friday, January 22nd, 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 Minute per side ——————————————————————————————————– Strength: Strict Press (12-15 Minutes) 5 Sets x 5 Reps @… Read more »
WOD: Thursday, January 21st, 2021
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of jump squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner 3 Squat Cleans (ascending weights) 3 Front… Read more »
WOD: Wednesday, January 20th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (15 Minutes) 5 Sets x 5 Reps @65-70% of 1 Rep Max *Can be completed as touch n’ go… Read more »
WOD: Tuesday, January 19th, 2021
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 150 Meter Row OR 100 Meter Run 5… Read more »
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