Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (17 Minutes) 5 Sets x 5 Reps @80% of 5RM … Read more »
WOD: Sunday, October 31st, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ Pause – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run to the end of the driveway … Read more »
WOD: Saturday, October 30th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 1:00 Row/Bike/Runner 3 Overhead Squats (ascending weights) 5 Jump Squats ——————————————————————————————————–… Read more »
WOD: Friday, October 29th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) 5 Sets x 3 Reps Sets 1… Read more »
WOD: Thursday, October 28th, 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 3 Power Snatches (ascending weights) … Read more »
WOD: Wednesday, October 27th, 2021
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat Hold / :10s of SLOW Air Squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Squat Clean (17 Minutes) 5 Sets x 3 Reps Sets 1… Read more »
WOD: Tuesday, October 26th, 2021
Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands / :10s of SLOW Shoulder Taps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row OR… Read more »
WOD: Monday, October 25th, 2021
Warm-up: Group Dynamic Toe Touches – 10 SLOW Reps Bird Dogs W/ Pause – 10 Reps (5 per side) Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat 5 Sets x 5 Reps @ 70% of 5 Rep… Read more »
WOD: Sunday, October 24th, 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 Run to the end of the driveway 5… Read more »
WOD: Saturday, October 23rd, 2021
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s Bottom of squat hold / :10s of jump squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 100 Meter Run 5 Hang Power Cleans… Read more »
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