WOD: Monday, January 18th, 2021

Warm-up: Group Dynamic High Knees / Lateral Hop Tabata – 2 Minutes :20s of High Knees, :10s of lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squats (15 Minutes)  5 Sets x 5 Reps @65-70% of… Read more »

WOD: Sunday, January 17th, 2020

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: 4 Rounds  150 Meter Row OR 400 Meter… Read more »

WOD: Saturday, January 16th, 2020

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row/Runner/Bike  3 Power Snatches (ascending weights)… Read more »

WOD: Friday, January 15th, 2020

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Half Kneeling Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 Minutes)  Build to a heavy single  *Warm Up Reps: 5 – 3 –… Read more »

WOD: Thursday, January 14th, 2020

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Run  5 Front Squats (ascending weights) 5 Broad… Read more »

WOD: Wednesday, January 13th, 2020

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: Strict Press (12 Minutes) Build to a heavy single strict… Read more »

WOD: Tuesday, January 12th, 2020

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side   ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  5 Sumo Deadlift High Pulls (ascending weights) 5 Jump Squats … Read more »

WOD: Monday, January 11th, 2020

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats  Couch Stretch – 1 Minute per side   ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) Build to a heavy single for… Read more »

WOD: Sunday, January 10th, 2020

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: 4 Rounds  150 Meter Row OR 100 Meter Run   3… Read more »

WOD: Saturday, January 8th, 2020

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds  250 Meter Row  3 Power Cleans (ascending weights)  ——————————————————————————————————– Workout: 21 Minute AMRAP  Max… Read more »