Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of air squats Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (17 Minutes) Sets 1, 2, and 3: 5 Reps @… Read more »
WOD: Tuesday, January 18th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 300 Meter Bike 5 Shoulder to Overhead (ascending weights)… Read more »
WOD: Monday, January 17th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 Minutes) Sets 1, 2, 3: 5 Reps @ 70% of 1RM Sets 4… Read more »
WOD: Sunday, January 16th, 2021
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of Shoulder Taps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds 1 Minute Row/Bike/Runner 5 Power Snatches (ascending weights)… Read more »
WOD: Saturday, January 15th, 2021
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 (12 Min Cap) 150 Meter Row / 100 Meter Runner/… Read more »
WOD: Friday, January 14th, 2021
Warm-up: Group Dynamic Cat-Camels – 10 Reps (5 Per pos.) PVC Pass Through – 10 SLOW Reps PVC Lat – Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Strict Press (15 Minutes) 5 Sets x 5 Reps Sets… Read more »
WOD: Thursday, January 13th, 2021
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 150 Meter Row / 100 Meter Run /… Read more »
WOD: Wednesday, January 12th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (17 Minutes) 5 Sets x 5 Reps Sets 1, 2, and 3: 5 Reps… Read more »
WOD: Tuesday, January 11th, 2021
Warm-up: Group Dynamic Plank – Push Ups Tabata – 2 Minutes :20s Plank on hands – :10s SLOW Push Ups Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row OR Bike 5 Overhead Squats… Read more »
WOD: Monday, January 10th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 Minutes) 5 Sets x 5 Reps Sets 1, 2, and 3: 5 Reps… Read more »
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