WOD: Sunday, September 19th, 2021

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  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 100 Meter Run  Min 2: 5 Deadlifts (ascending… Read more »

WOD: Saturday, September 18th, 2021

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway … Read more »

WOD: Friday, September 17th, 2021

Warm-up: Group Dynamic Cat – Camels – 10 SLOW Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat-Shoulder Stretch – :30s Per side x 3  ——————————————————————————————————– Strength: Upper Body Endurance  In a 6 Minute Window Establish a heavy single… Read more »

WOD: Thursday, September 16th, 2021

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  1 Minute Row/Bike/Runner  5 Power Snatches (ascending weights)… Read more »

WOD: Wednesday, September 15th, 2021

Warm-up: Group Dynamic Plank – Push up Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW Push ups Samson Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Power Cleans (15 – 17 Minutes) 3 Sets x 3… Read more »

WOD: Tuesday, September 14th, 2021

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Glute Bridges w/ pause – 10 SLOW Reps  Banded Hamstrings Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway … Read more »

WOD: Monday, September 13th, 2021

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squats (15 – 17 Minutes)  3 Sets x 3 Reps @80% of 1RM 2 Sets… Read more »

WOD: Sunday, September 12th, 2021

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands  – :10s of shoulder taps PVC Lat/Shoulder Stretch – :30s Per side x 3  ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap) 200 Meter Run  3… Read more »

WOD: Saturday, September 11th, 2021

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  3 Squat Cleans… Read more »

WOD: Friday, September 10th, 2021

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: Upper Body Endurance  EMOM x 8 Minutes Min 1: :30s… Read more »