Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat Establish a heavy single back squat *New Strength Cycle Mondays: Back Squat Wednesdays: Deadlift … Read more »
WOD: Sunday, March 20th, 2022 (Burpee Day 49)
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: 3 Rounds Run to the end of the driveway 3… Read more »
WOD: Saturday, March 19th, 2022 (Burpee Day 48)
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 (12 Min Cap) 150 Meter Row / 100 Meter Runner… Read more »
WOD: Friday, March 18th, 2022 (Burpee Day 47)
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway 5 Overhead… Read more »
WOD: Thursday, March 17th, 2022 (Burpee Day 46)
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) 1 Min Row/Bike/Runner 5… Read more »
WOD: Wednesday, March 16th, 2022 (Burpee Day 45)
Warm-up: Group Dynamic Cat – Camels – 10 SLOW Reps (5 Per position) Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 5 Hang Power… Read more »
WOD: Tuesday, March 15th, 2022 (Burpee Day 44)
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: 3 Rounds Run to the end of the driveway 6 Alt Front… Read more »
WOD: Monday, March 14th, 2022 (Burpee Day 43)
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 (9/7) Calorie Row/Bike/Runner 3 Power Snatches (ascending weights) :15s Hanging Knee Raise… Read more »
WOD: Sunday, March 13th, 2022 (Burpee Day 42)
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of Slow Shoulder Taps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 250 Meter Row / 200 Meter Run /… Read more »
WOD: Saturday, March 12th, 2022 (Burpee Day 41)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high Knees, butt kicks, lateral hops PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap) 1 Min… Read more »
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