Warm-up: Group Dynamic Plank-Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW push ups Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the… Read more »
WOD: Wednesday, October 5th, 2022
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner/Ski 5 Power… Read more »
WOD: Tuesday, October 4th, 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 (12 Min Cap) 150 Meter Row / 100… Read more »
WOD: Monday, October 3rd, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: EMOM x 10 Minutes Odd Min: (10/8) Calorie Row/Runner OR (9/7) Cal Bike Even Min: Thrusters… Read more »
WOD: Sunday, October 2nd, 2022
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Shoulder Taps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row/ 100… Read more »
WOD: Saturday, October 1st, 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 (12 Min Cap) (9/7) Calorie Row OR Bike 5 Deadlifts (ascending weights) :15s… Read more »
WOD: Friday, September 30th, 2022
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: Every 2:30 Minutes x 5 Rounds 200 Meter Run Squat Cleans (ascending… Read more »
WOD: Thursday, September 29th, 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 100 Meter Run 5 Power Snatches (ascending weights)… Read more »
WOD: Wednesday, September 28th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side) Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Every 2:30 x 5 Rounds 200 Meter Run 5 Back Squats… Read more »
WOD: Tuesday, September 27th, 2022
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 200 Meter Run 5 Shoulder to overhead… Read more »
There are currently no active social stickers.