WOD: Saturday, August 17th, 2019

Warm-up: Group Dynamic                       KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (12 min cap) Run the stairs 3 Cleans (ascending weights) 3 Strict Pull Ups OR 5 Ring Rows… Read more »

WOD: Friday, August 16th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps  Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 3 Sets x 3 Reps @90% of 1 Rep Max… Read more »

WOD: Thursday, August 15th, 2019

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 150 Meter Row OR 100 Meter Runner 5… Read more »

WOD: Wednesday, August 14th, 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 Minute Cap) 3 Sets x 3 Reps @90% of 1 Rep… Read more »

WOD: Tuesday, August 13th, 2019

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 2 Power Cleans + 1 Front Squat  (ascending weights) :15s Hollow… Read more »

WOD: Monday, August 12th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 SLOW Reps Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 3 Sets x 3 Reps @90% of 1 Rep Max… Read more »

WOD: Sunday, August 11th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 5 Hang Squat Cleans (ascending weights) 3 Plyo Push Ups ——————————————————————————————————– Workout: 4 Rounds (5… Read more »

WOD: Saturday, August 10th, 2019

Warm-up: Group Dynamic                      2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (12 min cap) Run the stairs 5 Deadlifts (ascending weights) :15s Hanging… Read more »

WOD: Friday, August 9th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push Ups (5-4-3-2-1) PVC Pass Throughs – 15 Reps  Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 3 Sets x 5 Reps @80% of 1 Rep Max… Read more »

WOD: Thursday, August 8th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Lat stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Overhead Squats (ascending weights)… Read more »