Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner/Ski… Read more »
WOD: Monday, January 23rd, 2023
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of Jump Squats Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (17 Minutes) Sets 1, 2, and 3: 5 Reps… Read more »
WOD: Sunday, January 22nd, 2023
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s pause – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner 5 Deadlifts (ascending… Read more »
WOD: Saturday, January 21st, 2023
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run / 150 Meter Row / 300 Meter Bike 5… Read more »
WOD: Friday, January 20th, 2023
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: Shoulder to Overhead (17 Minutes) 5 Sets x 5 Reps … Read more »
WOD: Thursday, January 19th, 2023
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) 1 Minute Row/Bike/Runner 5 Front Squats (ascending weights) 1 Wall Walk… Read more »
WOD: Wednesday, January 18th, 2023
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean Complex (17 Minutes) 4 Sets Sets 1 and 2: 1 Power Clean + 1 Squat… Read more »
WOD: Tuesday, January 17th, 2023
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Shoulder Taps Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row /… Read more »
WOD: Monday, January 16th, 2023 (Normal Schedule)
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squat Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (17 Minutes) 5 Sets x 5 Reps Sets 1 –… Read more »
WOD: Sunday, January 15th, 2023
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 ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) (9/7) Calorie Row/Bike/Ski 5 Sumo… Read more »
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