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: 4 Rounds 100 Meter Run / 150 Meter Row / 300 Meter Bike 3 Squat Cleans… Read more »
WOD: Friday, January 13th, 2023
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 x3 ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) Establish a heavy single … Read more »
WOD: Thursday, January 12th, 2023
Warm-up: Group Dynamic Squat / Lunge Tabata – 2 Minutes :20s Bottom of squat hold – :10s of Bodyweight Lunges Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 250 Meter Row OR 500 Meter Bike 6 Alternating… Read more »
WOD: Wednesday, January 11th, 2023
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s pause per rep – 10 Reps Total (5 per side) Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean Complex (17 Minutes) 1 Power Clean + 1… Read more »
WOD: Tuesday, January 10th, 2023
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run / 150 Meter Row / 300 Meter Bike … Read more »
WOD: Monday, January 9th, 2023
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: Front Squat (17 Minutes) Establish a heavy single Strength Cycle Breakdown: Mondays:… Read more »
WOD: Sunday, January 8th, 2023
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min1: 100 Meter Run Min2: 5 Sumo… Read more »
WOD: Saturday, January 7th, 2023
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW Shoulder Taps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap) 200 Meter Run 3 Squat… Read more »
WOD: Friday, January 6th, 2023
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row / Bike / Runner 5 Hang Power Cleans (ascending weights) 5… Read more »
WOD: Thursday, January 5th, 2023
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min1: 100 Meter Run … Read more »
There are currently no active social stickers.