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 Hang Power Cleans… Read more »
WOD: Monday, June 27th, 2022
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Bird Dogs w/ Pause – 10 SLOW Reps (5 per side) Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (17 Minutes) 3 Sets x 3 Reps @ 80%… Read more »
WOD: Sunday, June 26th, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 100 Meter Run 5 Squat Snatches (ascending weights) :15s Plank on… Read more »
WOD: Saturday, June 25th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ Pause – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 100 Meter Run 5 Thrusters (ascending weights) … Read more »
WOD: Friday, June 24th, 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: Jerk (17 Minutes) 3 Sets x 3 Reps @ 70%… Read more »
WOD: Thursday, June 23rd, 2022
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of Slow Shoulder Taps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row OR Bike 5… Read more »
WOD: Wednesday, June 22nd, 2022
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of Air Squats Couch Stretch – 1 Min per side ——————————————————————————————————– Strength: Front Squat (17 Minutes) 3 Sets x 5 Reps @ 70% of… Read more »
WOD: Tuesday, June 21st, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees – butt kicks – lateral hops Banded Hamstring Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run 5 Deadlifts (ascending weights) :15s… Read more »
WOD: Monday, June 20th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (17 Minutes) 3 Sets x 3 Reps @ 70% of 1RM 2 Sets x 3… Read more »
WOD: Sunday, June 19th, 2022
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s of bottom of squat hold – :10s of air squats PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds… Read more »
There are currently no active social stickers.