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 100 Meter Run / 150 Meter Row / 300 Meter… Read more »
WOD: Tuesday, November 30th, 2021
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 1 minute Row/Bike/Runner 5 Deadlifts (ascending weights) … Read more »
WOD: Monday, November 29th, 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 (9/7) Calorie Row / Bike / Runner 3… Read more »
WOD: Sunday, November 28th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Bird Dogs W/ Pause – 10 Reps (5 Per side) Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Min 1: (10/8) Calorie Row/Bike/Runner Min 2: 5… Read more »
WOD: Saturday, November 27th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC Lat/Shoulder Stretch – :30s per side x3 ——————————————————————————————————– Pre-Game: 3 Rounds 1 Minute Row/Bike/Runner 5 Overhead Squats (ascending weights) :15s Hanging Knee Raise Hold … Read more »
WOD: Friday, November 26th, 2021 (Regular Schedule)
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 ——————————————————————————————————– Strength: Shoulder To Overhead (17 Minutes) Establish a 1 Rep Max … Read more »
WOD: Thursday, November 25th, 2021 (7:30, 8:30, 9:30 ONLY)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) Run to the end of the driveway 5 Thrusters (ascending weights) … Read more »
WOD: Wednesday, November 24th, 2021
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Squat Cleans (17 Minutes) Establish a new 1 Rep Max *Focus on… Read more »
WOD: Tuesday, November 23rd, 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/ 300 Meter… Read more »
WOD: Monday, November 22nd, 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) Establish a 5 Rep Max *Retest week, be aggressive and shoot for… Read more »
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