WOD: Saturday, December 16th, 20171

Warm-up: Group Dynamic Banded Pull a-parts – 20 Reps Banded Front Rack stretch – 1 min each side Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 8 Min Emom Min A: 3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead… Read more »

WOD: Friday, December 15th, 2017

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Spiderman Lunges – 10 Reps total Samson Stretch – 1 min each side   Pre-Game: 4 Rounds  4 Man Makers 8 Med Ball slams 12 Kettlebell Squat Cleans   Workout: 4 Rounds… Read more »

WOD: Thursday, December 14th, 2017

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 Min of High knees and Butt Kicks (alt every :15) 1 Min of Arm circles Big and Small (alt every :15) Pre-Game: 4 Rounds  3 Power Cleans (ascending weights) 9 American… Read more »

WOD: Wednesday, December 13th, 2017

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 12 Reps Sumo Deadlift High Pull Progressions Pre-Game: 8-Minute EMOM ODD: 5 Sumo Deadlift High Pulls (ascending weights) EVEN: 20 second Handstand Hold + 5 Air… Read more »

WOD: Tuesday, December 12th, 2017

Warm-up: Group Dynamic Banded Lat Pulls – 10 Reps each side Banded Shoulder Dislocates – 10 Reps each Banded Shoulder Stretch – 1 Minute each side Pre-Game: 4 Rounds (10 min Cap) 3 Pull ups 6 Push ups 9 Box… Read more »

WOD: Monday, December 11th, 2017

Warm-up: Group Dynamic High Knees (Down and Back) Butt Kicks (Down and Back) PVC OHS – 10 Reps on a 3 second tempo Pre-Game: 8-Minute EMOM Min 1: 1 Power Snatch + 2 Overhead Squats (Ascending Weights) Min 2: 8 Bar… Read more »

WOD: Sunday, December 10th, 2017

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Hip Swings – 10 Each Side Banded Pull A-parts – 20 Reps Pre-Game: 9-Minute EMOM Min 1: 6 Shoulder to Overhead (ascending weights) Min 2: 10/8 Calorie Row Min 3: 6… Read more »

WOD: Saturday, December 9th, 2017

Warm-up: Group Dynamic Burgener Warm Up Strength: Squat Snatch Build to a Heavy Single     Workout: 10-1 Reps Squat Snatch Between Rounds: 3 Bar Muscle ups + 21 Double Unders Weight used is 70% to 80% of what you hit… Read more »

WOD: Friday, December 8th, 2017

Warm-up: Group Dynamic Wrist Rotations – 30 Reps Straight leg floor touches – 10 Reps Knee to Elbow Plank Holds – :20 each side Pre-Game: 5 Rounds 5 Deadlifts (ascending Weights) 5 Step ups 5 Push ups 25 Double Unders… Read more »

WOD: Thursday, December 7th, 2017

Warm-up: Group Dynamic 2 Minutes of Continuous movement 1 Minute of High Knees and Butt Kicks (alt every :15) 1 minute of Arm Circles big and small (alt every :15)   Pre-Game: 3 Rounds 5 Thrusters (ascending weights) 10 American… Read more »