WOD: Thursday, December 2nd, 2021

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: EMOM x 9 Minutes  Minute 1: :45s Row/Bike/Runner (increasing intensity) Minute 2: 3 Hang Power… Read more »

WOD: Wednesday, December 1st, 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  100 Meter Run / 150 Meter Row / 300 Meter… Read more »

WOD: Tuesday, November 30th, 2021

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of SLOW Push Ups  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  1 minute Row/Bike/Runner  5 Deadlifts (ascending weights) … Read more »

WOD: Monday, November 29th, 2021

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row / Bike / Runner 3… Read more »

WOD: Sunday, November 28th, 2021

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps  Bird Dogs W/ Pause – 10 Reps (5 Per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: (10/8) Calorie Row/Bike/Runner  Min 2: 5… Read more »

WOD: Saturday, November 27th, 2021

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat/Shoulder Stretch – :30s per side x3  ——————————————————————————————————– Pre-Game: 3 Rounds 1 Minute Row/Bike/Runner  5 Overhead Squats (ascending weights)  :15s Hanging Knee Raise Hold … Read more »

WOD: Friday, November 26th, 2021 (Regular Schedule)

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of Shoulder Taps  Banded Shoulder Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Shoulder To Overhead (17 Minutes)  Establish a 1 Rep Max … Read more »

WOD: Thursday, November 25th, 2021 (7:30, 8:30, 9:30 ONLY)

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) Run to the end of the driveway  5 Thrusters (ascending weights) … Read more »

WOD: Wednesday, November 24th, 2021

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Squat Cleans (17 Minutes)  Establish a new 1 Rep Max  *Focus on… Read more »

WOD: Tuesday, November 23rd, 2021

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row/ 100 Meter Run/ 300 Meter… Read more »