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: Touch N’ Go EMOM EMOM x 10 Minutes Minutes 1-4: 5… Read more »
WOD: Thursday, November 5th, 2020
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 30 Double Unders OR 60 Single Unders 3 – 5… Read more »
WOD: Wednesday, November 4th, 2020
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean Complex (12 – 15 Minutes) 4 Sets @ 80-85% … Read more »
WOD: Tuesday, November 3rd, 2020
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, :20s of butt kicks, :20s of Frankenstein Kicks Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 5 Sumo Deadlift High Pulls (ascending… Read more »
WOD: Monday, November 2nd, 2020
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of jump squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 2 Reps @80-85% *Focus… Read more »
WOD: Sunday, November 1st, 2020
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Throughs – 15 SLOW Reps Childs Pose – 1:30 HOLD ——————————————————————————————————– Pre-Game: 3 Rounds 100 Meter Run 3 Power Snatches (ascending weights) 3 Strict Pull Ups ——————————————————————————————————– Workout:… Read more »
WOD: Saturday, October 31st, 2020
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row 3-5 Deadlifts (ascending weights) 5 Tempo Air Squats … Read more »
WOD: Friday, October 30th, 2020
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 ——————————————————————————————————– Strength: Touch N’ Go EMOM EMOM x 10… Read more »
WOD: Thursday, October 29th, 2020
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: 150 Meter Row Min 2: 3 Squat Snatches (ascending weights) Min… Read more »
WOD: Wednesday, October 28th, 2020
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: Clean Complex (12 – 15 Minutes) 4 Sets @70-75% of: 2 Clean Grip Deadlifts 3… Read more »
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