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: 4 Rounds 150 Meter Row / 100 Meter Run… Read more »
WOD: Wednesday, March 8th, 2022 (Burpee Day 38)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min1: :45s Row/Bike/Runner Min 2: 5 Front Squats (ascending weights) Min 3: 5… Read more »
WOD: Tuesday, March 8th, 2022 (Burpee Day 37)
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Samson Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run / 150 Meter Row /… Read more »
WOD: Monday, March 7th, 2022 (Burpee Day 36)
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: 4 Rounds Run to the end of the driveway 3 Clusters (ascending… Read more »
WOD: Sunday, March 6th, 2022 (Burpee Day 35)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ :03s Pause – 10 Reps (5 per side) Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (10/8) Calorie Row / Bike / Runner 5 Hang Power… Read more »
WOD: Saturday, March 5th, 2022 (Burpee Day 34)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Spiderman Lunge Stretch – 10 SLOW Reps Banded Hamstring Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap) 250 Meter Row… Read more »
WOD: Friday, March 4th, 2022 (Burpee Day 33)
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 ——————————————————————————————————– Pre-Game: 4 Rounds 1 Minute Row / Bike / Runner … Read more »
WOD: Thursday, March 3rd, 2022 (Burpee Day 32)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row OR Bike 5 Hang Power Snatches (ascending weights) :15s Hanging Knee… Read more »
WOD: Wednesday, March 2nd, 2022 (Burpee Day 31)
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run to the end of the driveway 5… Read more »
WOD: Tuesday, March 1st, 2022 (Burpee Day 30)
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 150 Meter Row / 100 Meter Run / 300 Meter… Read more »
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