WOD: Sunday, April 28th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups – 5-4-3-2-1 Reps ——————————————————————————————————– Pre-Game: 3 Rounds Run the stairs 5 Sumo Deadlift high pull (ascending weights) :15s Plank on hands ——————————————————————————————————– Workout: 4 Rounds (1 Minute Stations… Read more »

WOD: Saturday, April 27th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) (7/5) Calorie Bike/Runner/Row 3 Front Squats (ascending weights) *From the floor :15s Hollow Hold ——————————————————————————————————– Workout:… Read more »

WOD: Friday, April 26th, 2019

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side PVC Pass Throughs – 15 Reps Wrist Stretches – :30s per side x 3 ——————————————————————————————————– Strength: Jerk (12-15 Minutes) 5 sets x 3 Reps @70-75% of 1-Rep Max… Read more »

WOD: Thursday, April 25th, 2019

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Lower Back/Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 5 Deadlifts (ascending weights) 5 KB Goblet Squats (16k/12k) ——————————————————————————————————–- Workout: 18 Minutes Ladder (2-4-6-8-10-12-14-16-18-20-22-24-26-28-… Read more »

WOD: Wednesday, April 24th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12-15 Minutes) 5 sets x 3 Reps @70-75% of 1-rep max ——————————————————————————————————– Workout:… Read more »

WOD: Tuesday, April 23rd, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups – 5-4-3-2-1 Reps  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Clusters (ascending weights) :15s Hanging Knee… Read more »

WOD: Monday, April 22nd, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 3 Reps @70-75% of 1-Rep max ——————————————————————————————————– Workout: 4 Rounds… Read more »

WOD: Sunday, April 21st, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass throughs – 15 reps PVC Lat stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds Run the stairs 5 Push Press (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout:… Read more »

WOD: Saturday, April 20th, 2019

Warm-up: Group Dynamic Group Jog – 3 laps 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 5 Deadlifts (ascending weights… Read more »

WOD: Friday, April 19th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes  Wrist Stretches – :30s per side x 3 ——————————————————————————————————– Strength: Jerk (12-15 Minutes) 5 sets x 4 Reps @60-65% of 1-Rep Max   ——————————————————————————————————– Workout: AMRAP x 20 Minutes Buy… Read more »