WOD: Wednesday, March 27th, 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 Minutes) Establish a one rep max   Workout: 5 Rounds 300 Meter Run OR… Read more »

WOD: Tuesday, March 26th, 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 (12 Minute Cap) Run the stairs 3 Power Cleans (ascending weights) :15s Hanging Knee… Read more »

WOD: Monday, March 25th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side   Strength: Back Squat (12-15 Minutes) Establish a one rep max *If the PR is there go for it, be aggressive!   Workout:… Read more »

WOD: Sunday, March 24th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 5 Sumo Deadlift High Pulls (ascending weights) 5 Broad… Read more »

WOD: Saturday, March 23rd, 2019

Pre Game: 3 Rounds (8 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Thrusters (ascending weights) 3 Strict Pull ups OR 5 Ring Rows   Workout: Open Workout “19.5” 33-27-21-15-9 Thrusters (95/65) Chest 2 Bar Pull ups *Time… Read more »

WOD: Friday, March 22nd, 2019

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) 5 sets x 5 Reps @55-65% of your 1-Rep max   Workout: For Time 4 Rounds 24… Read more »

WOD: Thursday, March 21st, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 5 Overhead Squats (ascending weights) :15s Handstand Hold OR Plank… Read more »

WOD: Wednesday, March 20th, 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 Minutes) 5 sets x 5 Reps @55-65% of 1-Rep max *De-load week before we… Read more »

WOD: Tuesday, March 19th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side (3 ways)   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Hang Power Snatches (ascending weights)… Read more »

WOD: Monday, March 18th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Frog Stretch – 1:30 HOLD   Strength: Back Squat (12-15 Minutes) 5 sets x 5 Reps @55-65% of 1 Rep max *De-load week before we test next week, weights should… Read more »