WOD: Sunday, July 29th, 2018

Warm-up: Group Dynamic PVC Lateral hop tabata – 2 Minutes Banded Pull a-parts – 30 Reps Frog Stretch – 1:30 Hold   Pre Game: 4 Rounds 25 Double Unders 5 Atomic Sit ups (25/15) 5 Russian KB Swings (ascending weights)… Read more »

WOD: Saturday, July 28th, 2018

Warm-up: Group Dynamic Group Jog – Down and back x3 Frankenstein Walks – down and back Duck Walks – down only PVC Pass throughs – 15 Reps   Pre-Game: 4 Rounds Run the Stairs 5 Power Snatches (ascending weights) :20s… Read more »

WOD: Friday, July 27th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of butt kicks, high knees, PVC lateral hops Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Strength: Split Jerk (12-15 Minutes) 5 Sets… Read more »

WOD: Thursday, July 26th, 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 3 Deadlifts (ascending weights) :10s Knee to chest hold (from pull… Read more »

WOD: Wednesday, July 25th, 2018

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Lat Stretch – :30s per side Pigeon Stretch – 1 Minute per side   Strength: Clean (12-15 Mins) 5 sets x 2 Reps @85% of 1-Rep Max *Cleans can be squat… Read more »

WOD: Tuesday, July 24th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Front Squats (ascending weights) 3 Strict Pull ups OR 5… Read more »

WOD: Monday, July 23rd, 2018

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute Per side   Strength: Snatch (12-15 Minutes) 5 sets x 2 Reps @85% of 1-Rep Max  *Snatches can be… Read more »

WOD: Sunday, July 22nd, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Lat pull downs- 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds Calorie Row/Bike/Runner (10/8) 5 KB Goblet Squats (16k/12k) 5 Push presses (ascending… Read more »

WOD: Saturday, July 21st, 2018

Warm-up: Group Dynamic Group Jog – down and back x 3 Frankenstein Walks – down and back Duck Walk – down ONLY Frog Stretch – 1:30 HOLD   Pre-Game: 4 Rounds Run the Stairs 3 Cleans (increasing weight to starting… Read more »

WOD: Friday, July 20th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High knees, butt kicks, PVC lateral hops Tempo Push ups – 10 SLOW Reps Pigeon Stretch – 1 Minute per side   Strength: Split Jerk (12-15 Minutes) 5 sets x 2… Read more »