WOD: Saturday, March 6th, 2021 (Burpee Day 34)

Warm-up: Group Dynamic  Plank / Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands / :10s of shoulder taps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: :45s Row/Bike/Runner Min… Read more »

WOD: Friday, March 5th, 2021 (Burpee Day 33) *NEW STRENGTH CYCLE STARTS NEXT MONDAY (MARCH 8TH)

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes :20s Bottom of squat hold / :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner  5 Front Squats (ascending weights) *Front Squats… Read more »

WOD: Wednesday, March 3rd, 2021 *NEW STRENGTH CYCLE STARTS NEXT WEEK (March 8th)

Warm-up: Group Dynamic  Sumo Inchworm Push Ups -5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: (10/8) Calorie Row/Bike/Runner Min 2: 5 Sumo Deadlift High Pulls (ascending weights) Min 3: 15… Read more »

WOD: Tuesday, March 2nd, 2021 (Burpee Day 30) *NEW STRENGTH CYCLE STARTS NEXT WEEK (March 8th)

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  SLOW Toe Touches – 10 Reps  Couch Stretch – 1 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 1 Minute Row/Bike/Runner 3 Hang Squat Cleans (ascending weights) :15s Hanging Knee… Read more »

WOD: Monday, March 1st, 2021 (Burpee Day 29) *NEW STRENGTH CYCLE STARTS NEXT WEEK (March 8th)

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push ups Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  5 Push Press (ascending… Read more »

WOD: Sunday, February 28th, 2021 (Burpee Day 28)

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s bottom of squat hold + :10s of air squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Min 1: :45s Row/Bike/Runner Min 2: 5 Back… Read more »

WOD: Saturday, February 27th, 2021 (Burpee Day 27)

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 3 Rounds  150 Meter Row/ 100 Meter Runner/ 300 Meter… Read more »

WOD: Friday, February 26th, 2021 (Burpee Day 26)

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  ——————————————————————————————————– Pre-Game: 4 Rounds  30 Double Unders OR 60 Single Unders 3 Power Snatches (ascending… Read more »

WOD: Thursday, February 25th, 2021 (Burpee Day 25)

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of shoulder taps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run to the end of… Read more »