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 »
WOD: Friday, October 22nd, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Scap Push ups w/ pause – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) Establish a heavy single Shoulder 2 Overhead … Read more »
WOD: Thursday, October 21st, 2021
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds 200 Meter Run 5 Power Snatches (ascending… Read more »
WOD: Wednesday, October 20th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Squat Clean (17 Minutes) Establish a heavy single squat clean *Warm up with intention instead of… Read more »
WOD: Tuesday, October 19th, 2021
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run 5 Push… Read more »
WOD: Monday, October 18th, 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: Back Squat (17 Minutes) Establish a 5 Rep Max Back Squat *Goal… Read more »
WOD: Sunday, October 17th, 2021
Warm-up: Group Dynamic Toe Touches – 10 SLOW Reps Bird Dogs W/ Pause – 10 Reps (5 Per side) Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run to the end of the driveway (150 Air… Read more »
WOD: Saturday, October 16th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Single Leg Glute Bridge w/ pause – 10 Reps (5 per side) Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min… Read more »
WOD: Friday, October 15th, 2021
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Cat Camels W/ Pause – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Shoulder to Overhead EMOM EMOM x 10 Minutes ODD Minutes: :30s… Read more »
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