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 »

WOD: Monday, February 28th, 2022 (Burpee Day 29)

Warm-up: Group Dynamic 2 minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike  5 Power Cleans (ascending weights)  :15s Plank on… Read more »

WOD: Sunday, February 27th, 2022 (Burpee Day 28)

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  150 Meter Row / 100 Meter Run / 300 Meter Bike  5 Sumo Deadlift… Read more »