Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row OR Bike 5 Thrusters (ascending weights) :15s Hanging Knee Raise Hold … Read more »
WOD: Wednesday, October 13th, 2021
Warm-up: Group Dynamic Plank – Shoulder Tap tabata – 2 Minutes :20s Plank on Hands – :10s of Shoulder Taps Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Strength: Power Snatch EMOM EMOM x 10 Minutes ODD Minutes: 100… Read more »
WOD: Tuesday, October 12th, 2021
Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run 5 Hang… Read more »
WOD: Monday, October 11th, 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: Front Squat EMOM Every 2 Minutes x 10 Minutes (5 Rounds) 250… Read more »
WOD: Sunday, October 10th, 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: 3 Rounds 1 Minute Row/Bike/Runner 5 Sumo Deadlift High Pulls (ascending… Read more »
WOD: Saturday, October 9th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway 3 Power… Read more »
WOD: Friday, October 8th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, Butt Kicks, Lateral Hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row OR Bike 5 Deadlifts (ascending weights) :10s Chin Over Bar… Read more »
WOD: Thursday, October 7th, 2021
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 ——————————————————————————————————– Pre-Game: 3 Rounds 100 Meter Run / 150 Meter Row /… Read more »
WOD: Wednesday, October 6th, 2021
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of Squat Hold – :10s of SLOW Air Squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Squat Clean EMOM EMOM x 10 Minutes ODD Minutes: 100 Meter… Read more »
WOD: Tuesday, October 5th, 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) Run to the end of… Read more »
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