WOD: Tuesday, August 27th, 2019

Warm-up: Group Dynamic                       PVC Lateral hop Tabata – 2 Minutes Frog Stretch – 1:30 HOLD ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) (7/5) Calorie Row/Bike/Runner 3 Squat Snatches (ascending weights) ——————————————————————————————————– Workout: For Time 2 Rounds 200 Meter Run… Read more »

WOD: Monday, August 26th, 2019

Warm-up: Group Dynamic                       KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) Build to a one rep max *Retest week is here, take risks and try to… Read more »

WOD: Sunday, August 25th, 2019

Warm-up: Group Dynamic                       Jumping Jacks – 30 Reps Banded Lat pull downs – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: (9/7) Calorie Row/Bike/Runner Min 2: 5 Deadlifts… Read more »

WOD: Saturday, August 24th, 2019

Warm-up: Group Dynamic                       Group Jog – 3 laps Bird Dogs – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Cleans (ascending weights) 5 Plyo… Read more »

WOD: Friday, August 23rd, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 5 Sets x 5 Reps @55-60% of 1… Read more »

WOD: Thursday, August 22nd, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 5 Front Squats (ascending weights) :15s Hanging Knee Raise Hold ——————————————————————————————————– Workout: AMRAP Repeats (2 Min… Read more »

WOD: Wednesday, August 21st, 2019

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 5 Sets x 5 Reps @55-60% of 1… Read more »

WOD: Tuesday, August 20th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 reps Banded Shoulder Rotations – 10 Reps per side Banded Lat stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 5 Hang… Read more »

WOD: Monday, August 19th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Samson Lunges – 10 Reps per side Pigeon Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 5 Reps @55 – 60% of 1… Read more »

WOD: Sunday, August 18th, 2019

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: (9/7) Calorie Row/Bike/Runner Min 2: 5 Power Snatches… Read more »