WOD: Saturday, April 6th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s each direction x 3   Pre Game: 9 Minute EMOM Minute 1: 150 Meter Row OR 100 Meter Runner Minute 2:… Read more »

WOD: Friday, April 5th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side   Pre-Game: 3 Rounds Run the stairs 3 Front Squats (ascending weights) :15s Hanging Knee Raise Hold   Workout: AMRAP Repeats AMRAP 9… Read more »

WOD: Thursday, April 4th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) (10/8) Calorie Row/Bike/Runner 5 Deadlifts (ascending weights) 10 Jump Squats   Workout:… Read more »

WOD: Wednesday, April 3rd, 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  30 Double Unders 3 DB/KB Hang Clean and Jerks… Read more »

WOD: Tuesday, April 2nd, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 3 Squat Snatches (ascending weights) :15s Plank on Hands   Workout:… Read more »

WOD: Monday, April 1st, 2019

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute Per side   Pre-Game: 9 Minute EMOM Minute 1: 150 Meter Row OR 100 Meter Runner Minute 2: 3-5 Sumo Deadlift High Pulls (ascending… Read more »

WOD: Sunday, March 31st, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 3 Hang Squat Cleans (ascending weights) 20 Mountain Climbers   Workout: For Time 21-15-9-15-21  Hang Squat… Read more »

WOD: Saturday, March 30th, 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: 4 Rounds  150 Meter Row OR 100 Meter Runner… Read more »

WOD: Friday, March 29th, 2019

Warm-up: Group Dynamic Lateral Hop Tabata – 2 Minutes Sumo Inchworm Push ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) Establish a one rep max   Workout: For Time 800 Meter… Read more »

WOD: Thursday, March 28th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold   Pre-Game: 4 Rounds (12 Minute Cap) 30 Double Unders 5 Back Squats (ascending weights) :15s Wall Sit   Workout: 4… Read more »