Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Bird Dogs w/ pause – 10 SLOW Reps (5 per side) Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength-Endurance: Back Squat EMOM Every 2 Minutes x 10 Minutes (5… Read more »
WOD: Sunday, October 3rd, 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 ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 5 Clean and Jerks (ascending weights) :15s… Read more »
WOD: Saturday, October 2nd, 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: 4 Rounds 100 Meter Run 3 Squat Snatches (ascending weights) … Read more »
WOD: Friday, October 1st, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Retest Day (15 – 17 Minutes) Establish a 1 rep max Front Squat OR Power Clean… Read more »
WOD: Thursday, September 30th, 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 ——————————————————————————————————– Endurance: Every 2 Minutes for 10 Minutes (5 Rounds) (12/8) Calorie… Read more »
WOD: Wednesday, September 29th, 2021
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Glute Bridges w/ Pause – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Power Clean (15 – 17 Minutes) Establish a new 1 Rep Max *Focus on… Read more »
WOD: Tuesday, September 28th, 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 (12 Min Cap) Run to the end… Read more »
WOD: Monday, September 27th, 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: Front Squat (15 – 17 Minutes) Establish a new 1 Rep Max … Read more »
WOD: Sunday, September 26th, 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: 3 Rounds 200 Meter Run 5 Sumo Deadlift High Pulls… Read more »
WOD: Saturday, September 25th, 2021
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway 3 Squat Cleans (ascending… Read more »
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