Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, Up-Downs, Lateral Hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 30 Double Unders OR 60 Single Unders 3 Overhead Squats (ascending weights) :15s Hollow Hold … Read more »
WOD: Wednesday, September 30th, 2020
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat Hold + :10s of squats Samson Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 3 Squat Cleans (ascending weights) 3 Strict Pull… Read more »
WOD: Tuesday, September 29th, 2020
Warm-up: Group Dynamic Plank/Shoulder Tap Tabata – 2 Minutes PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (10/8) Calorie Row 5 Shoulder to Overhead (ascending weights) :15s Plank on Hands ——————————————————————————————————– Workout: Every 4 Minutes… Read more »
WOD: Monday, September 28th, 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 100 Meter Run 3 Deadlifts (ascending weights) 5 Strict Hanging Knee Raises ——————————————————————————————————– Workout:… Read more »
WOD: Sunday, September 27th, 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 ——————————————————————————————————– Pre-Game: Death by Burpees EMOM until failure or until Cap (10 min) Min… Read more »
WOD: Saturday, September 26th, 2020
Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s Plank + :10s of shoulder taps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: EMOM x 8 Minutes Min 1: 150 Meter Row OR 400… Read more »
WOD: Friday, September 25th, 2020
Warm-up: Group Dynamic 2 Minutes of movement :20s of high Knees, Butt Kicks, Lateral hops Childs Pose – 1:30 HOLD ——————————————————————————————————– Pre-Game: 3 Rounds 200 Meter Run 3 Power Cleans (ascending weights) 3 Shoulder to Overhead* Rd1: Strict Press, Rd2:… Read more »
WOD: Thursday, September 24th, 2020
Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Banded Hamstring stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 100 Meter Run 5 Sumo Deadlift High Pulls 3 Tempo Push Ups ——————————————————————————————————– Workout: For Time 18 – 15… Read more »
WOD: Wednesday, September 23rd, 2020
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold + :10s of squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row OR Bike 6 Alternating Front Rack Lunges +… Read more »
WOD: Tuesday, September 22nd, 2020
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 15 Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds 7 Jump Squats 5 Hang Power Cleans (ascending weights) 3 Strict Pull Ups … Read more »
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