WOD: Tuesday, January 21st, 2020

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: 3 Rounds 150 Meter Row OR 100 Meter Runner 3 Hang Power Snatches (ascending weights)… Read more »

WOD: Monday, January 20th, 2020

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch -1 Minute per side                        ——————————————————————————————————– Strength: Front Squat (15 Minutes) Build to a one rep max Front squat *Start of a new strength cycle (FS-Clean-Jerk) ——————————————————————————————————– Workout:… Read more »

WOD: Sunday, January 19th, 2020

Warm-up: Group Dynamic                       Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 3 Power Cleans (ascending weights)… Read more »

WOD: Saturday, January 18th, 2020

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 30 Double Unders 3 Power Snatches (ascending weights) 5 Jump Squats ——————————————————————————————————–… Read more »

WOD: Friday, January 17th, 2020

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Squat Cleans (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout: For Time… Read more »

WOD: Thursday, January 16th, 2020

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 150 Meter Row OR 100 Meter Runner 6 Alternating DB Snatches (ascending weights)… Read more »

WOD: Wednesday, January 15th, 2020

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: (7/5) Calorie Row/Bike/Runner Min 2: 5 Back Squats (ascending weights) *From the floor Min 3: 3… Read more »

WOD: Tuesday, January 14th, 2020

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps Banded Lat Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 3 Rounds Run the stairs 3 Shoulder To Overhead (ascending weights) 5 Jump Squats  ——————————————————————————————————– Workout:… Read more »

WOD: Monday, January 13th, 2020

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 Hang Power Cleans (ascending weights) :15s Wall Sit ——————————————————————————————————– Workout: AMRAP Repeats (:90s Rest b/w) AMRAP… Read more »

WOD: Sunday, January 12th, 2020

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 3 Rounds w/ partner (10 Minute CAP) Run the driveway 5 Deadlifts (ascending weights) 4… Read more »