WOD: Monday, June 17th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) Build to a heavy single for the day *Establishing a baseline for our new… Read more »

WOD: Sunday, June 16th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds 25 Double Unders 5 Squat Snatches (ascending weights)  :20s Wall Sit ——————————————————————————————————– Workout: AMRAP… Read more »

WOD: Saturday, June 15th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Wrist Stretch – :30s per side x 3 ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Hang… Read more »

WOD: Friday, June 14th, 2019

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds Run the stairs 6 Alternating Back Rack Lunges 5 Broad Jumps ——————————————————————————————————–… Read more »

WOD: Thursday, June 13th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side  ——————————————————————————————————– Pre Game: 12 Minute EMOM (10/8) Calorie Row/Bike/Runner 5 Deadlifts (ascending weights) :20s Handstand Hold OR Plank… Read more »

WOD: Wednesday, June 12th, 2019

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 (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Squat Cleans… Read more »

WOD: Tuesday, June 11th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side  ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 5 Power Snatches (ascending weights) 5 Tempo Push… Read more »

WOD: Monday, June 10th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side  ——————————————————————————————————– Pre Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 3 Thrusters (ascending weights) :15s Hanging Knee Raise Hold ——————————————————————————————————– Workout: AMRAP + For Time 18… Read more »

WOD: Sunday, June 9th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute Per side  ——————————————————————————————————– Pre Game: 3 Rounds Run the stairs 5 Sumo Deadlift High Pulls :15s Hollow Hold ——————————————————————————————————– Workout: 4 Rounds 400 Meter Run… Read more »

WOD: Saturday, June 8th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high Knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) 30 Double Unders 5 Shoulder to Overhead (ascending weights)… Read more »