WOD: Wednesday, August 7th, 2019

Warm-up: Group Dynamic Jumping Jack – 30 Reps Bird Dogs – 10 Reps per side Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 3 Sets x 5 Reps @80% of 1 Rep… Read more »

WOD: Tuesday, August 6th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side  ——————————————————————————————————- Pre-Game: 4 Rounds  Run the stairs 3 Thrusters (ascending weights)  5 Broad Jumps ——————————————————————————————————- Workout: For Time… Read more »

WOD: Monday, August 5th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 3 Sets x 5 Reps @80% of 1 Rep Max ——————————————————————————————————– Workout: 5 Cycles (3… Read more »

WOD: Sunday, August 4th, 2019

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: 3 Rounds (7/5) Calorie Row/Bike/Runner 5 Push Press (ascending… Read more »

WOD: Saturday, August 3rd, 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: 4 Rounds (12 min cap) Run the stairs 3 Hang Squat Cleans (ascending weights) :15s… Read more »

WOD: Friday, August 2nd, 2019

Warm-up: Group Dynamic Sumo Inchworm Push Ups (5-4-3-2-1) PVC Pass Throughs – 15 Reps PVC Lat Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 5 Sets x 1 Rep @90% of 1 Rep… Read more »

WOD: Thursday, August 1st, 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) 3 Plyo Push Ups ——————————————————————————————————– Workout: 4… Read more »

WOD: Wednesday, July 31st, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 5 Sets x 1 Rep @90% of 1 Rep Max… Read more »

WOD: Tuesday, July 30th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————- Pre-Game: 4 Rounds  Run the stairs 3 Power Cleans (ascending weights)  3 Shoulder to Overhead… Read more »

WOD: Monday, July 29th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 1 Rep @90% of 1 Rep Max… Read more »