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 ——————————————————————————————————– Strength: Touch N’ Go Power Cleans (17 Minutes) Establish a 3 Rep Max *Must hold on… Read more »
WOD: Tuesday, October 25th, 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 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row / 100… Read more »
WOD: Monday, October 24th, 2022
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 Minutes) Establish a 3 Rep Max Back Squat *We… Read more »
WOD: Sunday, October 23rd, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Min 1: 100 Meter Run Min 2: 5 Hang Power… Read more »
WOD: Saturday, October 22nd, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 5 Shoulder to Overhead (ascending weights) 5 Jump Squats ——————————————————————————————————–… Read more »
WOD: Friday, October 21st, 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 ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner/Ski 3 Squat Cleans (ascending weights) … Read more »
WOD: Thursday, October 20th, 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-Endurance: Every 2:30 x 5 Rounds 200 Meter Row / 150 Meter Run (driveway)… Read more »
WOD: Wednesday, October 19th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds 200 Meter Run / 250 Meter Row / 500 Meter Bike 5… Read more »
WOD: Tuesday, October 18th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Every 2:30 Minutes x 5 Rounds 200 Meter Run Touch N’ Go Power Cleans RX … Read more »
WOD: Monday, October 17th, 2022
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row/Ski / 100… Read more »
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