WOD: Wednesday, January 2nd, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Strength: Snatch (12-15 Minutes) 4 sets – 2 Reps @95-97% of 1 Rep max (Power… Read more »

WOD: Sunday, December 30th, 2018

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Lat Stretch – :30s per side Samson Stretch – 1 Minute per side   Pre-Game: 3 Rounds (12 Minute Cap) Run the stairs 3 Front Squats (ascending weights) 3 Strict Pull… Read more »

WOD: Saturday, December 29th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Pull aparts – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Air Runner 3 Sumo Deadlift High Pulls… Read more »

WOD: Friday, December 28th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pvc lateral hops Pigeon Stretch – 1 Minute Per side   Strength: Clean Complex (12-15 Minutes) 4 sets @90% of 1 Rep Max Clean (Power OR Squat)… Read more »

WOD: Thursday, December 27th, 2018

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the stairs 3 Hang Squat Cleans (ascending weights) :15s Wall Sit   Workout: 4 Rounds (4 Minutes On… Read more »

WOD: Wednesday, December 26th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps Per side Banded Shoulder Stretch – 1 Minute Per side   Strength: Snatch Complex (12-15 Minutes) 4 sets @90% of 1 Rep Max Snatch (Power OR… Read more »

WOD: Monday, December 24th, 2018

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 3 Hang Power Snatches (ascending weights) 3 Power Cleans (ascending weights)  … Read more »