WOD: Sunday, July 28th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Wrist Floor Stretch – :30s per side x 3 ——————————————————————————————————– Pre Game: 3 Rounds (7/5) Calorie Row/Bike/Runner 3 Hang Power Snatches (ascending weights) :15s Hollow Hold… Read more »

WOD: Saturday, July 27th, 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 Clusters (ascending weights) :15s Plank On hands ——————————————————————————————————– Workout: 4 Rounds (4 Minutes ON… Read more »

WOD: Friday, July 26th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 5 Sets x 3 Reps @80-85% of… Read more »

WOD: Thursday, July 25th, 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 150 Meter Row OR 100 Meter Runner 3 Squat Cleans (ascending weights)  3 Strict… Read more »

WOD: Wednesday, July 24th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 5 Sets x 3 Reps @80-85% of 1… Read more »

WOD: Tuesday, July 23rd, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s Per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (10 Minute Cap) Run the stairs 3 Push Press (ascending weights) :15s Hanging… Read more »

WOD: Monday, July 22nd, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 3 Reps @80-85% of 1 Rep Max ——————————————————————————————————– Workout: For Time 100… Read more »

WOD: Sunday, July 21st, 2019

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 6 Single Arm Devils Presses (ascending weights) *3 per side 5 Broad Jumps ——————————————————————————————————– Workout:… Read more »

WOD: Saturday, July 20th, 2019

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds Run the stairs 5 Deadlifts (ascending weights) :15s Handstand Hold OR Plank… Read more »

WOD: Friday, July 19th, 2019

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps Banded Shoulder Rotations – 10 Reps per side Couch Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 5 Sets x 5 Reps @70-75%… Read more »