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: 4 Rounds (10 Minute Cap) 150 Meter Row 5 Sumo… Read more »
WOD: Sunday, January 3rd, 2020
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: 3 Rounds (9/7) Calorie Row OR BIke 5 Hang Power… Read more »
WOD: Saturday, January 2nd, 2020
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 Clusters (ascending weights) :15s Hollow Hold … Read more »
WOD: Thursday, December 31st, 2020
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps PVC Lat / Shoulder Stretch – :30s per side x3 ——————————————————————————————————– Pre-Game: 3 Rounds 1 Minute Row/bike/Runner 3 Power Snatches (ascending weights) 3 Overhead Squats (ascending… Read more »
WOD: Wednesday, December 30th, 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: 4 Rounds 250 Meter Row 3 Power Cleans (ascending weights) *Increase intensity on rower each round … Read more »
WOD: Tuesday, December 29th, 2020
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 40 Double Unders OR 80 Single Unders 5 Deadlifts (ascending weights) :15s Hanging Knee Raise Hold ——————————————————————————————————– Workout:… Read more »
WOD: Monday, December 28th, 2020
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: 3 Rounds 100 Meter Run OR 200 Meter… Read more »
WOD: Sunday, December 27th, 2020
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 1 Minute Row/Bike/Runner 5 Back Squats (ascending weights) :15s Plank on hands ——————————————————————————————————– Workout:… Read more »
WOD: Saturday, December 26th, 2020
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: 3 Rounds (9/7) Calorie Row 3 Power Snatches (ascending weights) :15s… Read more »
WOD: Thursday, December 24th, 2020 (Morning schedule ONLY)
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 150 Meter Row/Runner OR 300 Meter Bike 3 Clean and Jerks (ascending weights) 5… Read more »
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