Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, pvc lateral hops Couch Stretch – 1 Minute per side Strength: Back Squat (12-15 Minutes) Build to a one-rep max for the day Workout: 4… Read more »
WOD: Sunday, October 28th, 2018
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups (5-4-3-2-1 Reps) Pre-game: 4 Rounds w/ partner (10 Min Cap) 30 Switches 3 Sumo Deadlift High Pulls (ascending weights) 5 KB Goblet Squats (16k/12k) Workout: Partner… Read more »
WOD: Saturday, October 27th, 2018
Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold Pre-game: 4 Rounds Run the stairs 3 Thrusters (ascending weights) :10s Active Hang from pull up bar Workout: For… Read more »
WOD: Friday, October 26th, 2018
Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side Strength: Pause Front Squat (12-15 Mins) 4 sets x 2 Reps @95% of 1-Rep max *3 second pause at the bottom… Read more »
WOD: Thursday, October 25th, 2018
Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds 30 Double Unders 5 Atomic Sit ups (25/15) 3 Overhead Squats (ascending weights) Workout: 4 Rounds (1 Minute stations,… Read more »
WOD: Wednesday, October 24th, 2018
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 Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Run 3… Read more »
WOD: Tuesday, October 23rd, 2018
Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute Per side Pre-Game: 4 Rounds Run the stairs 3 Squat Cleans (ascending weights) 5 Broad Jumps Workout: For Time… Read more »
WOD: Monday, October 22nd, 2018
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, pvc lateral hops Couch Stretch – 1 Minute per side Strength: Pause Back Squat (12-15 Minutes) 4 sets x 2 Reps @95% of 1-Rep max *3… Read more »
WOD: Sunday, October 21st, 2018
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute Per side Pre-Game: 3 Rounds 150 Meter Row OR 100 Meter Runner 5 Atomic Sit ups (25/15) 3 Thrusters… Read more »
WOD: Saturday, October 20th, 2018
Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side Pre-Game: 4 Rounds Run the stairs 3-5 Deadlifts (ascending weights) :10s Hanging Knee Raise Hold Workout:… Read more »
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