WOD: Friday, June 7th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: 150 Meter Row / 100 Meter Runner Min 2: 5 Power… Read more »

WOD: Thursday, June 6th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Minute Per side  ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 5 Hang Power Cleans (ascending weights) 3… Read more »

WOD: Wednesday, June 5th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds (10/8) Calorie Row/Bike/Runner 5 Back Squats (ascending weights) *From the floor ——————————————————————————————————– Workout:… Read more »

WOD: Tuesday, June 4th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Banded Shoulder Rotations – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner… Read more »

WOD: Monday, June 3rd, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Squat Cleans (ascending weights) :15s Hanging Knee Raise Hold ——————————————————————————————————– Workout: For Time 40-30-20… Read more »

WOD: Sunday, June 2nd, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: (7/5) Calorie Row/Bike/Runner Min 2: 5 Hang… Read more »

WOD: Saturday, June 1st, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Clean and Jerks (ascending weights) 5 KB Goblet… Read more »

WOD: Friday, May 31st, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Front Squats (ascending weights) :15s Handstand Hold OR Plank on… Read more »

WOD: Thursday, May 30th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 30 Double Unders 5 Deadlifts (ascending weights) 5 Plyo Push ups ——————————————————————————————————– Workout: AMRAP… Read more »

WOD: Wednesday, May 29th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds (7/5) Calorie Row/Bike/Runner 5 Overhead Squats (ascending… Read more »