WOD: Wednesday, December 11th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minutes) 5 Sets x 5 Reps @75% of 1-Rep Max ——————————————————————————————————– Workout: 16… Read more »

WOD: Tuesday, December 10th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Power Cleans (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout:… Read more »

WOD: Monday, December 9th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 5 Reps @75% of 1-Rep Max ——————————————————————————————————– Workout: For Time 3 Rounds… Read more »

WOD: Sunday, December 8th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run the stairs 5 Sumo Deadlift High Pulls (ascending weights) :15s Plank on Hands ——————————————————————————————————–… Read more »

WOD: Saturday, December 7th, 2019

Warm-up: Group Dynamic                       Sumo Inchworm Push Ups -5-4-3-2-1 Reps Banded Lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run the stairs 3 Overhead Squats (ascending… Read more »

WOD: Friday, December 6th, 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 Minutes) 5 Sets x 1 Rep @90% of 1-Rep Max ——————————————————————————————————–… Read more »

WOD: Thursday, December 5th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 “1 For 1’s” (ascending weights) :15s Hanging Knee Raise Hold ——————————————————————————————————–… Read more »

WOD: Wednesday, December 4th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch -1 Minute per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 Sets x 1 Rep @90% of 1 Rep… Read more »

WOD: Tuesday, December 3rd, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Samson Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 3 Squat Cleans (ascending weights) ——————————————————————————————————– Workout: For Time 2 Rounds… Read more »

WOD: Monday, December 2nd, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat   5 Sets x 1 Rep @90% of 1 Rep Max ——————————————————————————————————– Workout: AMRAP… Read more »