Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs W/ Pause – 10 Reps (5 Per side) Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat EMOM EMOM x 10 Minutes ODD Minutes: (12/9) Calorie Row/Bike/Runner EVEN… Read more »
WOD: Sunday, December 12th, 2021
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 (9/7) Calorie Row/Bike/Runner 3 Power Snatches (ascending weights) 3 Overhead… Read more »
WOD: Friday, December 10th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift EMOM Every 2 Minutes x 5 Rounds 250 Meter Row OR 500 Meter Bike … Read more »
WOD: Thursday, December 9th, 2021
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: 4 Rounds 150 Meter Row/ 100 Meter Run/ 300 Meter Bike 3 Squat Cleans (ascending weights)… Read more »
WOD: Wednesday, December 8th, 2021
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 x3 ——————————————————————————————————– Strength: Power Snatch EMOM EMOM x 10 Minutes Min1: (15/12) Calorie… Read more »
WOD: Tuesday, December 7th, 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 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 5 Deadlifts (ascending weights) :10s… Read more »
WOD: Monday, December 6th, 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 ——————————————————————————————————– Strength: Leg Endurance EMOM Every 2 Minutes x 5 Rounds 250 Meter Row… Read more »
WOD: Sunday, December 5th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ Pause – 10 Reps (5 Per side) Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end of the driveway 5 Power Cleans (ascending… Read more »
WOD: Saturday, December 4th, 2021
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of air squats Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run/ 150 Meter Row/ 300 Meter Bike … Read more »
WOD: Friday, December 3rd, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run 3 Squat Snatches (ascending weights) :20s Wall Sit ——————————————————————————————————– Workout: 10… Read more »
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