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: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Ski/Runner/Bike 3 Squat… Read more »
WOD: Friday, November 18th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Push Press EMOM Every 2:30 Minutes x 5 Rounds 300 Meter Row/Ski OR 600 Meter Assault… Read more »
WOD: Thursday, November 17th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s Pause per rep – 10 SLOW Reps (5 each side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 200 Meter Run / 250 Meter… Read more »
WOD: Wednesday, November 16th, 2022
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: TNG Power Clean EMOM Every 2:30 Minutes x 5 Rounds … Read more »
WOD: Tuesday, November 15th, 2022
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/Ski/Bike… Read more »
WOD: Monday, November 14th, 2022
Warm-up: Group Dynamic Squat/Lunge Tabata – 2 Minutes :20s bottom of squat hold – :10s of bodyweight lunges Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat EMOM Every 2:30 Minutes x 5 Rounds 200 Meter Run /… Read more »
WOD: Sunday, November 13th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (7/5) Calorie Row/Runner/Bike 5 Deadlifts (ascending weights) 5 Hanging Knee Raises + :10s… Read more »
WOD: Saturday, November 12th, 2022
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end of the driveway (150 Air Runner)… Read more »
WOD: Friday, November 11th, 2022
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: Push Press EMOM EMOM x 10 Minutes Min1: (10/8) Calorie… Read more »
WOD: Thursday, November 10th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row / 100 Meter Run / 300 Meter… Read more »
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