WOD: Monday, July 8th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 Reps Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 1 Rep @80-85% of 1 Rep Max ——————————————————————————————————–… Read more »

WOD: Sunday, July 7th, 2019

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————- Pre-Game: 3 Rounds (10 Minute Cap) (7/5) Calorie Row/Bike/Runner 3 Hang Power Snatches (ascending weights) :15s Plank on Hands ——————————————————————————————————- Workout:… Read more »

WOD: Saturday, July 6th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds Run the stairs 3 Squat Cleans (ascending weights) :20s Wall Sit ——————————————————————————————————– Workout: AMRAP x 15 Minutes +… Read more »

WOD: Friday, July 5th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 sets x 3 reps @70-75% of 1 Rep… Read more »

WOD: Wednesday, July 3rd, 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 Minute Cap) 5 Sets x 3 Reps @70-75% of 1 Rep Max… Read more »

WOD: Tuesday, June 2nd, 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 (12 Minute Cap) Run the stairs 3 Hang Power Snatches (ascending weights)… Read more »

WOD: Monday, July 1st, 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 @70-75% of 1 Rep Max ——————————————————————————————————– Workout: For Time Buy… Read more »

WOD: Sunday, June 30th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps  PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold ——————————————————————————————————- Pre-Game: 3 Rounds (10 Minute Cap) (7/5) Calorie Row/Bike/Runner 3 Shoulder to Overhead (ascending weights) 5 KB Goblet Squats (16k/12k)… Read more »

WOD: Saturday, June 29th, 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 (12 Minute Cap) Run the stairs 3 Squat Snatches (ascending weights) :15s Hollow… Read more »