WOD: Tuesday, August 7th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Rig Squat Hold – 1:30 Hold Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 5 KB Goblet Squats (16k/12k) 5 Shoulder to Overhead (ascending weights)… Read more »

WOD: Monday, August 6th, 2018

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, PVC Lateral Hops Pigeon Stretch – 1 Minute per side   Strength: Snatch (12-15 Mins) 5 Sets x 1 Rep @95-97% of 1-Rep max *Snatches can be… Read more »

WORKOUTS POSTED IN ADVANCE

Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂

WOD: Sunday, August 5th, 2018

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps Banded front rack stretch – 1 Minute per side   Pre Game: 4 Rounds 30 Double Unders 3 Power Cleans (ascending weights) :15s Plank on Hands… Read more »

WOD: Saturday, August 4th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Pre Game: 4 Rounds Run the Stairs 5 Deadlifts (ascending weights) :10 Knee to Chest Hold (from… Read more »

WOD: Friday, August 3rd, 2018

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps Per side Pigeon Stretch – 1 Minute per side   Strength: Split Jerk (12-15 Minutes) 5 sets x 1 Rep @90% of… Read more »

WOD: Thursday, August 2nd, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pvc lateral hops Samson Stretch – 1 Minute per side   Pre Game: 4 Rounds 30 Double Unders 6 Alternating DB Snatches (ascending weights) :20s Handstand Hold… Read more »

WOD: Wednesday, August 1st, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Tempo Push ups – 10 SLOW Reps Rig Chest/Shoulder Stretch – 1 Minute per side   Strength: Snatch (12-15 Minutes)  5 sets x 1 Rep @90% of 1-rep max Snatches can be… Read more »

WOD: Tuesday, July 31st, 2018

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute per side   Pre Game: 4 Rounds Run the Stairs 3 Overhead Squats (ascending weights) 5 Squat Jumps  … Read more »

WOD: Monday, July 30th, 2018

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Strength: Clean (12-15 Minutes) 5 Sets… Read more »