WOD: Sunday, January 29th, 2023

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of shoulder taps  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Thrusters (ascending weights)  :15s… Read more »

WOD: Saturday, January 28th, 2023

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3–2-1 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Run (end of driveway)  3 Power Cleans (ascending weights)  5 Jump Squats … Read more »

WOD: Friday, January 27th, 2023

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  5 Sets x 3 Reps  Sets 1, 2, and 3: 3… Read more »

WOD: Thursday, January 26th, 2023

Warm-up: Group Dynamic  Squat – Lunge Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of bodyweight lunges Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run / 150 Meter Row / 300… Read more »

WOD: Wednesday, January 25th, 2023

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  Sets 1 and 2:… Read more »

WOD: Tuesday, January 24th, 2023

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push Ups  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner/Ski… Read more »

WOD: Monday, January 23rd, 2023

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of Jump Squats  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  Sets 1, 2, and 3: 5 Reps… Read more »

WOD: Sunday, January 22nd, 2023

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause – 10 Reps (5 per side)  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner  5 Deadlifts (ascending… Read more »

WOD: Saturday, January 21st, 2023

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run / 150 Meter Row / 300 Meter Bike  5… Read more »

WOD: Friday, January 20th, 2023

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) 5 Sets x 5 Reps … Read more »