Workout of the Day

WOD: Sunday, September 23rd, 2018

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Air Runner 3 Sumo Deadlift High Pulls :15s Wall Sit   Workout: AMRAP x 20… Read more »

WOD: Saturday, September 22nd, 2018

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 30 Double Unders 3 Shoulder to Overhead (ascending weighs)… Read more »

WOD: Friday, September 21st, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Strength: Pause Front Squat (12-15 Minutes) 4 sets x 4 Reps @65%-70% of 1-Rep max *3 second hold… Read more »

WOD: Thursday, September 20th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Power Cleans (ascending weights) :15s Handstand Hold OR Plank on… Read more »

WOD: Wednesday, September 19th, 2018

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds (10 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Hang… Read more »

WOD: Tuesday, September 18th, 2018

Warm-up: Group Dynamic Group Jog- 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Deadlifts (ascending weights) :10s Active Hang from pull up bar  … Read more »

WOD: Monday, September 17th, 2018

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes) 4 sets x 4 Reps @65-70% of 1-Rep Max *3 second pause at the bottom of… Read more »

WOD: Sunday, September 16th, 2018

Warm-up: Group Dynamic 2 Minutes of movement Alternate between :15s of high knees and butt kicks Sumo Inchworm Push ups – 5-4-3-2-1 Reps   Pre-Game: 4 Rounds Run the stairs 5 American KB Swings (ascending weights) :20s Plank on Hands… Read more »

WOD: Saturday, September 15th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Lat pull downs – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds (10 Minute cap) Run the stairs 3 Power Snatches (ascending weights)… Read more »

WOD: Friday, September 14th, 2018

Warm-up: Group Dynamic PVC Lateral Hop Tabata- 2 Minutes Frog Stretch – 1:30 Hold   Strength: Pause Front Squat (12-15 Minutes) Build to a one rep max pause front squat *Hold the bottom position for 3 seconds   Workout: AMRAP… Read more »

Today's WOD

WOD: Sunday, September 23rd, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Air Runner
  • 3 Sumo Deadlift High Pulls
  • :15s Wall Sit

 

Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 40 Sumo Deadlift High Pulls (75/55)
  • 40 Ab-Mat sit ups
  • 40 Jump Squats

 

Skill Work: Double Unders

  • Work on linking your double unders

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)
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