WOD: Thursday, February 21st, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Couch Stretch – 1 minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Power Snatches  (ascending weights) 5 KB Goblet… Read more »

WOD: Wednesday, February 20th, 2019

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side   Strength: Deadlift (12-15 Minutes) 5 sets x 1 Rep @80-85% of 1-Rep max   Workout: 5… Read more »

WOD: Tuesday, February 19th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute Per side   Pre-Game: 4 Rounds (12 Minute Cap) Calorie Row/Bike/Runner (9/7) 3 Sumo Deadlift High Pulls  (ascending weights) 5… Read more »

WOD: Monday, February 18th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps KB Tempo Goblet Squats – 10 Reps (:03s Tempo) Pigeon Stretch – 1 Minute Per side   Strength: Back Squat (12-15 Minutes) 5 sets x 1 Rep @80-85% of 1 Rep max… Read more »

WOD: Sunday, February 17th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops PVC Pass Throughs – 15 Reps   Pre-Game: 4 Rounds  Run the stairs 3 Shoulder to Overhead (ascending weights) 5 KB Goblet Squats (16k/12k)  … Read more »

WOD: Saturday, February 16th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Run 3 Front Squats (ascending weights) *From the floor :15s… Read more »

WOD: Friday, February 15th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) 5 sets x 3 Reps @70-75% of your 1-Rep max   Workout: 18 Minute Ladder 3-6-9-12-15-18-21-24-etc……. Read more »

WOD: Thursday, February 14th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Bird Dogs – 10 Reps per side Hamstring Stretch – 1 minute per side   Pre-Game: 4 Rounds  Run the Stairs 3 Deadlifts  (ascending weights) :15s Hollow Hold   Workout: Chipper 1,000… Read more »

WOD: Wednesday, February 13th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 Slow Reps Banded Hamstring Stretch – 1 Minute per side   Strength: Deadlift (12-15 Minutes) 5 sets x 3 Reps @70-75% of 1-Rep max   Workout: 10 Rounds… Read more »

WOD: Tuesday, February 12th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Frog Stretch – 1:30 Hold   Pre-Game: 4 Rounds (12 Minute Cap) Calorie Row/Bike/Runner (9/7) 3 Overhead Squats  (ascending weights) 5 Broad Jumps   Workout:… Read more »