WOD: Monday, July 23rd, 2018

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute Per side   Strength: Snatch (12-15 Minutes) 5 sets x 2 Reps @85% of 1-Rep Max  *Snatches can be… Read more »

WOD: Sunday, July 22nd, 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 Calorie Row/Bike/Runner (10/8) 5 KB Goblet Squats (16k/12k) 5 Push presses (ascending… Read more »

WOD: Saturday, July 21st, 2018

Warm-up: Group Dynamic Group Jog – down and back x 3 Frankenstein Walks – down and back Duck Walk – down ONLY Frog Stretch – 1:30 HOLD   Pre-Game: 4 Rounds Run the Stairs 3 Cleans (increasing weight to starting… Read more »

WOD: Friday, July 20th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High knees, butt kicks, PVC lateral hops Tempo Push ups – 10 SLOW Reps Pigeon Stretch – 1 Minute per side   Strength: Split Jerk (12-15 Minutes) 5 sets x 2… Read more »

WOD: Thursday, July 19th, 2018

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Toe Touches – 10 SLOW reps Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 5 Sumo Deadlift High Pulls (ascending weights) 5 Broad Jumps  … Read more »

WOD: Wednesday, July 18th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass throughs – 15 Reps Samson Stretch – 1 minute per side   Strength: Snatch (12-15 Min) 5 sets x 2 Reps @80% of 1-Rep max Snatches can be squat or… Read more »

WOD: Tuesday, July 17th, 2018

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Sumo Inchworm Push ups – 5-4-3-2-1 Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 5 Back Squats (ascending weights) 1 Round of Mini Cindy… Read more »

WOD: Monday, July 16th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement 1 Minute of high knees and butt kicks (alt every :15s) 1 Minute of Arm Circles (alt every :15s) PVC Pass Throughs – 15 Reps Banded Shoulder Rotations – 10 reps per side… Read more »

WOD: Sunday, July 15th, 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 25 Double Unders 5 Deadlifts (ascending weights) :20s Plank on Hands   Workout: AMRAP… Read more »

WOD: Saturday, July 14th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of Butt Kicks, :20s of High Knees, :20s of PVC lateral hops Tempo PVC Overhead Squats – 10 SLOW Reps Frog Stretch – 1:30 Hold   Pre-Game: 4 Rounds Run the Stairs… Read more »