WOD: Thursday, August 25th, 2022

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Front Squats (ascending weights) … Read more »

WOD: Wednesday, August 24th, 2022

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Shoulder Taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Snatch (17 Minutes) 3 Sets x 3 Reps @… Read more »

WOD: Tuesday, August 23rd, 2022

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  5 Deadlifts (ascending weights)  :15s Hanging Knee… Read more »

WOD: Monday, August 22nd, 2022

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of slow air squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 5 Reps @ 70%… Read more »

WOD: Sunday, August 21st, 2022

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of slow push ups  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of… Read more »

WOD: Saturday, August 20th, 2022

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  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  3 Snatches… Read more »

WOD: Friday, August 19th, 2022

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Cat-Camels w :03s pause – 10 SLOW Reps (5 per position) Banded Lat/Samson Stretch – 1 minute per side  ——————————————————————————————————– Strength: Push Press (15 Minutes)  3 Sets x 5 Reps… Read more »

WOD: Thursday, August 18th, 2022

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min cap)  Run to the end of… Read more »

WOD: Wednesday, August 17th, 2022

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank – :10s of Shoulder Taps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Snatch (15 Minutes)  3 Sets x 3 Reps @ 60% of… Read more »

WOD: Tuesday, August 16th, 2022

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row OR Bike … Read more »