WOD: Wednesday, May 8th, 2019

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12-15 Minutes) 5 sets x 2 Reps @90% of… Read more »

WOD: Tuesday, May 7th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Tempo KB Goblet Squats – 10 SLOW Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Front Squats (ascending weights) 5 Broad Jumps ——————————————————————————————————–… Read more »

WOD: Monday, May 6th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 2 Reps @90% of 1-Rep max  ——————————————————————————————————– Workout: For… Read more »

WOD: Sunday, May 5th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds Run the stairs 6 Alternating back rack lunges (ascending weights) 5 Jump Squats ——————————————————————————————————– Workout: 4 Rounds (4… Read more »

WOD: Saturday, May 4th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps PVC Lat Stretch – :30s each direction x3 ——————————————————————————————————– Pre Game: 4 Rounds (9/7) Calorie Bike/Runner/Row 3 Hang Power Cleans (ascending reps) :15s Hanging Knee Raise Hold ——————————————————————————————————– Workout: 5… Read more »

WOD: Friday, May 3rd, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps  Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Jerk (12-15 Minutes) 5 sets x 2 Reps @80-85% of 1-Rep Max   ——————————————————————————————————– Workout: Chipper (42/36)… Read more »

WOD: Thursday, May 2nd, 2019

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Power Snatches (ascending weights) ——————————————————————————————————–- Workout: 10 Rounds (30 Minute Cap)(… Read more »

WOD: Wednesday, May 1st, 2019

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12-15 Minutes) 5 sets x 2 Reps @80-85% of… Read more »

WOD: Tuesday, April 30th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Wrist Stretches – :30s per side x3 ——————————————————————————————————– Pre Game: 4 Rounds 30 Double Unders 5 Shoulder to overhead (ascending reps) 5 KB Goblet Squats (16k/12k)… Read more »

WOD: Monday, April 29th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 2 Reps @80-85% of 1-Rep max  ——————————————————————————————————– Workout: For… Read more »