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) Run to the end of the… Read more »
WOD: Wednesday, December 7th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 1 Minute Row/Bike/Run/Ski (increasing intensity) 5 Thrusters (ascending weights) … Read more »
WOD: Tuesday, December 6th, 2022
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) (9/6) Calorie Row/Bike/Ski 6… Read more »
WOD: Monday, December 5th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row / 100 Meter Run / 300 Meter Bike 3 Power Cleans… Read more »
WOD: Sunday, December 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 Run to the end of the driveway (150… Read more »
WOD: Saturday, December 3rd, 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 200 Meter Row / 100 Meter Runner / 300 Meter… Read more »
WOD: Friday, December 2nd, 2022
Warm-up: Group Dynamic Cat Camels w/ :03s Pause- 10 Total (5 per position) PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Push Press (15 Minutes) Establish a one rep max … Read more »
WOD: Thursday, December 1st, 2022
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Shoulder Taps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner/Ski 5 Overhead Squats (ascending weights) … Read more »
WOD: Wednesday, November 30th, 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 ——————————————————————————————————– Strength: Touch N’ Go Power Cleans (17 Minutes) Establish a 3 Rep Max *Can only pause… Read more »
WOD: Tuesday, November 29th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway 5 Shoulder to Overhead… Read more »