WOD: Saturday, January 12th, 2018

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Thrusters (ascending weights)… Read more »

WOD: Friday, January 11th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Frog Stretch- 1:30 Hold   Strength: Clean (12-15 Minutes) Build to a one rep max Squat OR Power clean    Workout: For Time 50-40-30-20-10 Weighted Switches… Read more »

WOD: Thursday, January 10th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) Calorie Row/Bike/Runner (10/8) 3 Power Snatches (ascending weights) :15s Wall Sit   Workout: Chipper 80 Double… Read more »

WOD: Wednesday, January 9th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 3 Rounds  Run the stairs 3 Sumo Deadlift High Pulls (ascending weights) 3 Wall Walks   Workout:… Read more »

WOD: Tuesday, January 8th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High Knees, Butt Kicks, PVC Lateral Hops Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Squat Cleans (ascending weights) :15s… Read more »

WOD: Monday, January 7th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side   Strength: Snatch (12-15 Minutes) Build to a one-rep max Squat or Power Snatch   Workout: AMRAP x 2 10 Minute AMRAP… Read more »

WOD: Sunday, January 6th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 3 Rounds  Run the Stairs 3 Hang Clusters (ascending weights) :10s Knee Raise Hold from pull up… Read more »

WOD: Saturday, January 5th, 2018

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Deadlifts (ascending weights)… Read more »

WOD: Friday, January 4th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pvc lateral hops PVC Lat Stretch – :30s each direction   Strength: Clean (12-15 Minutes) 4 sets – 2 Reps @95% – 97% of 1 Rep Max… Read more »

WOD: Thursday, January 3rd, 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 Broad Jumps   Workout: AMRAP Repeats 9 Minute… Read more »