WOD: Saturday, May 18th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) 30 Double Unders 3 Squat Cleans (ascending reps) :15s Handstand Hold… Read more »

WOD: Friday, May 17th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Jerk (12-15 Minutes) 5 sets x 1 Rep @95 – 97% of 1-Rep Max   ——————————————————————————————————–… Read more »

WOD: Thursday, May 16th, 2019

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps per side Banded Shoulder Stretch – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 DB/KB Hang Clean… Read more »

WOD: Wednesday, May 15th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps ——————————————————————————————————– Strength: Snatch (12-15 Minutes) 5 sets x 1 Rep @95-97% of 1-rep max ——————————————————————————————————– Workout: For Time 42 – 30 – 18 Wall… Read more »

WOD: Tuesday, May 14th, 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: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2: 3… Read more »

WOD: Monday, May 13th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 1 Rep @95-97% of 1-Rep max  ——————————————————————————————————– Workout: 4 Rounds… Read more »

WOD: Sunday, May 12th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds 150 Meter Row OR 100 Meter Runner 3 DB/KB Box Step ups (ascending weights)… Read more »

WOD: Saturday, May 11th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds w/ partner Run the stairs 5 Deadlifts (ascending reps) :15s Wall Sit ——————————————————————————————————– Workout: Partner Chipper 800… Read more »

WOD: Friday, May 10th, 2019

Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, butt kicks, lateral hops PVC Front rack stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Jerk (12-15 Minutes) 5 sets x 2 Reps @90% of 1-Rep Max   ——————————————————————————————————–… Read more »

WOD: Thursday, May 9th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Wrist Stretches – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) (7/5) Calorie Bike/Runner/Row 5 Hang Power Cleans (ascending weights) :15s Handstand… Read more »