Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of SLOW air squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 Minutes) Establish a new 3 Rep Max *Make… Read more »
WOD: Sunday, November 27th, 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) 100 Meter Run / 150… Read more »
WOD: Saturday, November 26th, 2022
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway 3 Power Snatches… Read more »
WOD: Friday, November 25th, 2022 (Regular Schedule)
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 ——————————————————————————————————– Strength: Push Press EMOM EMOM x 10 Minutes Odd Mins:… Read more »
WOD: Thursday, November 24th, 2022 (7:30, 8:30, 9:30 ONLY!!)
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap) 100 Meter Run 3 “CFM” Complexes… Read more »
WOD: Wednesday, November 23rd, 2022
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: TNG Power Clean EMOM EMOM x 10 Minutes Min1: (12/8) Calorie Row OR (8/6) Calorie Runner/Bike Min2:… Read more »
WOD: Tuesday, November 22nd, 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) (9/7) Calorie Row/Ski/Bike 5 Power… Read more »
WOD: Monday, November 21st, 2022
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat EMOM EMOM x 10 Minutes Min1: (12/8) Calorie Row/Runner OR… Read more »
WOD: Sunday, November 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 ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: :45s Row/Bike/Runner (increasing intensity) Min 2: 5 Clean and Jerks (ascending… Read more »
WOD: Saturday, November 19th, 2022
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s plank on hands – :10s of SLOW Shoulder taps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Ski/Runner/Bike 3 Squat… Read more »