WOD: Sunday, December 23rd, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 3 Thrusters (ascending weights) :15s Handstand Hold OR Plank on Hands… Read more »

WOD: Saturday, December 22nd, 2018

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 3 Rounds  30 Double Unders 3 Squat Snatches (ascending weights) :10s Knee Raise Hold   Workout: For Time 15-12-9-6-3  Toes 2… Read more »

WOD: Friday, December 21st, 2018

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   Strength: Clean Complex (12-15 Minutes) 4 sets @80-85% of 1 Rep… Read more »

WOD: Thursday, December 20th, 2018

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC lat stretch – :30s Per side   Pre-Game: 4 Rounds  Run the stairs 3 Front Squats (ascending weights) 3 Strict Pull ups OR 5 Ring Rows   Workout: For… Read more »

WOD: Wednesday, December 19th, 2018

Warm-up: Group Dynamic Jumping Jacks- 30 Reps PVC Pass Throughs – 15 Reps Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Wall Walks 3 Deadlifts… Read more »

WOD: Tuesday, December 18th, 2018

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 Run the Stairs 3 Clean and Jerks (ascending weights) 5 KB Goblet Squats (16k/12k)… Read more »

WOD: Monday, December 17th, 2018

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side   Strength: Snatch Complex (12-15 Minutes) 4 sets @80-85% of 1 Rep Max Snatch *Complex = 1 Below… Read more »

WOD: Sunday, December 16th, 2018

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Frog Stretch – 1:30 Hold   Pre-Game: 3 Rounds 30 Double Unders 6 Alternating Back Rack Lunges (ascending weights) 3 Back Squats (ascending weights)   Workout: 4 Rounds 5 Minute… Read more »

WOD: Saturday, December 15th, 2018

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the Stairs 3 Shoulder to Overhead (ascending weights) 5 KB Goblet Squats (16k/12k)  … Read more »

WOD: Friday, December 14th, 2018

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Toe Touches – 10 SLOW Reps Wall Adductor Stretch – 1:30 Hold   Strength: 3 Position Clean (12-15 Minutes) 4 sets @70-75% of 1 Rep Max Clean   Workout: For… Read more »