WOD: Wednesday, March 17th, 2021 (Burpee Day 45)

Warm-up: Group Dynamic  2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Banded Hamstring Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Front Squat (15 Minutes) 5 Sets x 5 Reps @65-70% of 1 Rep Max *Focus… Read more »

WOD: Tuesday, March 16th, 2021 (Burpee Day 44)

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of jump squats Banded Shoulder Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row/ 100 Meter Runner/… Read more »

WOD: Monday, March 15th, 2021 (Burpee Day 43)

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Clean (15 Minutes) 5 Sets x 3 Reps @65-70% of 1 Rep Max  *Do… Read more »

WOD: Sunday, March 14th, 2021 (Burpee Day 42)

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of Air Squats Couch Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap)  100 Meter Run  5 Front Squats (ascending… Read more »

WOD: Saturday, March 13th, 2021 (Burpee Day 41)

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of Shoulder Taps  Wall Calf Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap)  1 Minute Row OR ARMS… Read more »

WOD: Friday, March 12th, 2021 (Burpee Day 40)

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  ——————————————————————————————————– Strength: Jerk (15 Minutes) Build to a heavy single push OR split jerk… Read more »

WOD: Thursday, March 11th, 2021 (Burpee Day 39)

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Thrusters (ascending… Read more »

WOD: Wednesday, March 10th, 2021 (Burpee Day 38)

Warm-up: Group Dynamic  2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (15 Minutes) Build to a heavy single *Week 1 is just to establish a… Read more »

WOD: Tuesday, March 9th, 2021 (Burpee Day 37)

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of shoulder taps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  5 Shoulder to… Read more »

WOD: Monday, March 8th, 2021 (Burpee Day 36)

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps  Couch Stretch – 1 Min per side  ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) Build to a heavy single  *Clean can be power or squat  *Strength… Read more »