WOD: Saturday, March 27th, 2021 (Burpee Day 55)

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: 3 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner  3 Front… Read more »

WOD: Friday, March 26th, 2021 (Burpee Day 54)

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Scap Push Ups – 10 SLOW Reps   Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Strength: Jerk (15 Minutes)  5 Sets x 3 Reps @75-80% of 1 Rep Max  *Continue to… Read more »

WOD: Thursday, March 25th, 2021 (Burpee Day 53)

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 ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Power Snatches (ascending… Read more »

WOD: Wednesday, March 24th, 2021 (Burpee Day 52)

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s Bottom of squat Hold – :10s of Air Squats  Pigeon Stretch – 1 Minute Per side   ——————————————————————————————————– Strength: Front Squats (15 Minutes) 5 Sets x 3 Reps @80% of 1… Read more »

WOD: Tuesday, March 23rd, 2021 (Burpee Day 51)

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Cat-Camel – 10 Reps (5 of each) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Deadlifts (ascending weights) :15s Hollow Hold  ——————————————————————————————————– Workout: AMRAP… Read more »

WOD: Monday, March 22nd, 2021 (Burpee Day 50)

Warm-up: Group Dynamic  Sumo Inchworm Push Ups -5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (15 Minutes) 5 Sets x 3 Reps @75 – 80% of 1RM  *Continue to stick… Read more »

WOD: Sunday, March 21st, 2021 (Burpee Day 49)

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 Run to the end of the driveway 5… Read more »

WOD: Saturday, March 20th, 2021 (Burpee Day 48)

Warm-up: Group Dynamic  High Knees – Lateral Hop tabata – 2 Minutes  :20s High Knees – :10s Lateral Hops  Bird Dogs – 10 SLOW Reps (5 Per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10… Read more »

WOD: Friday, March 19th, 2021 (Burpee Day 47)

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Reps per side  Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Jerk (15 Minutes) 5 Sets x 3 Reps @65 – 70% of… Read more »

WOD: Thursday, March 18th, 2021 (Burpee Day 46)

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row/Bike/Runner 5 Power Snatches (ascending weights) :15s Handstand… Read more »