WOD: Sunday, September 15th, 2019

Warm-up: Group Dynamic Banded Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Overhead Squats (ascending… Read more »

WOD: Saturday, September 14th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) (7/5) Calorie Row/Bike/Runner 3 Power Snatches (ascending weights) 3 Strict Pull… Read more »

WOD: Friday, September 13th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) Build to a one-rep max *Choose squat or power and… Read more »

WOD: Thursday, September 12th, 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: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2: 5 Front… Read more »

WOD: Wednesday, September 11th, 2019

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes) Build to a one-rep max… Read more »

WOD: Tuesday, September 10th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run the stairs 5 Deadlifts (ascending weights) :20s Wall Sit ——————————————————————————————————–… Read more »

WOD: Monday, September 9th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Front Squat (12-15 Minutes) Build to a one rep max *New strength cycle starts this week (F.Squat, Snatch, Clean) ——————————————————————————————————– Workout:… Read more »

WOD: Sunday, September 8th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x3 sides ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2:… Read more »

WOD: Saturday, September 7th, 2019

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    ——————————————————————————————————– Pre Game: 4 Rounds (12 Min Cap) (7/5) Calorie Row/Bike/Runner 3 Squat… Read more »

WOD: Friday, September 6th, 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: 3 Rounds Run the stairs 10 Alternating Back Rack Lunges (ascending weights) :15s Hollow Hold… Read more »