WOD: Tuesday, December 18th, 2018

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 Run the Stairs 3 Hang Power Cleans (ascending weights) 5 KB Goblet Squats (16k/12k)… Read more »

WOD: Monday, December 17th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side   Strength: Snatch Complex (12-15 Minutes) 4 sets @80-85% of 1 Rep Max Snatch *Complex = 1 Below… Read more »

WOD: Sunday, December 16th, 2018

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Frog Stretch – 1:30 Hold   Pre-Game: 3 Rounds 30 Double Unders 6 Alternating Back Rack Lunges (ascending weights) 3 Back Squats (ascending weights)   Workout: 4 Rounds 5 Minute… Read more »

WOD: Saturday, December 15th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the Stairs 3 Shoulder to Overhead (ascending weights) 5 KB Goblet Squats (16k/12k)  … Read more »

WOD: Friday, December 14th, 2018

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Toe Touches – 10 SLOW Reps Wall Adductor Stretch – 1:30 Hold   Strength: 3 Position Clean (12-15 Minutes) 4 sets @70-75% of 1 Rep Max Clean   Workout: For… Read more »

WOD: Thursday, December 13th, 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  Calorie Bike/Runner (10/8) 3 Clusters (ascending weights) :15s… Read more »

WOD: Wednesday, December 12th, 2018

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the Stairs 3 Devils Presses (ascending weights) :15s Wall Sit   Workout: Chipper… Read more »

WOD: Tuesday, December 11th, 2018

Warm-up: Group Dynamic Group Jog- 3 Laps PVC Lat Stretch – :30s each direction Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Deadlifts (ascending weights) 3 Power Cleans… Read more »

WOD: Monday, December 10th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side   Strength: 3 Position Snatch (12-15 Minutes) 4 sets @70-75% of 1 Rep Max Snatch   Workout: For… Read more »

WOD: Sunday, December 9th, 2018

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 150 Meter Row OR 100 Meter Runner 6 Alternating DB/KB Hang Clean and… Read more »