WOD: Friday, October 19th, 2018

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Frog Stretch – 1:30 Hold   Strength: Pause Front Squat (12-15 Mins) 4 sets x 2 Reps @90% of 1-Rep max *3 second pause at the bottom of each rep… Read more »

WOD: Thursday, October 18th, 2018

Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, butt kicks, pvc lateral hops Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Power Snatches (ascending weights) 20 Mountain Climbers   Workout:… Read more »

WOD: Wednesday, October 17th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5 KB Goblet Squats (16k/12k) 3 Squat Cleans… Read more »

WOD: Tuesday, October 16th, 2018

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Sumo Deadlift High Pulls (ascending weights) :15s Handstand Hold… Read more »

WOD: Monday, October 15th, 2018

Warm-up: Group Dynamic High Knees + Butt Kicks Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes)  4 sets x 2 Reps @90% of 1-Rep max *3 second pause at the… Read more »

WOD: Sunday, October 14th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Lat Stretch – :30s each direction (left, right, middle) Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the Stairs 3 Hang Clean and Jerks (ascending weights) :10s… Read more »

WOD: Saturday, October 13th, 2018

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 5 KB Goblet Squats (16k/12k)… Read more »

WOD: Friday, October 12th, 2018

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Frog Stretch – 1:30 Hold   Strength: Pause Front Squat (12-15 Mins) 4 sets x 3 Reps @85% of 1-Rep max *3 second pause at… Read more »

WOD: Thursday, October 11th, 2018

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Banded Lat pull downs – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 10 American KB Swings (16k/12k) 3-5 Deadlifts… Read more »

WOD: Wednesday, October 10th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Overhead Squats (ascending weights) :15s… Read more »