WOD: Thursday, November 26th, 2020

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands / :10s Shoulder Taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (9 Min Cap) 150 Meter Row  3 Clean and… Read more »

WOD: Wednesday, November 25th, 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: 3 Rounds  (9/7) Calorie Row OR Bike  3… Read more »

WOD: Tuesday, November 24th, 2020

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Deadlifts (ascending weights) :10s Hanging Knee Raise Hold  ——————————————————————————————————– Workout:… Read more »

WOD: Monday, November 23rd, 2020

Warm-up: Group Dynamic High Knees / Lateral Hop Tabata – 2 Minutes  :20s of high knees / :10s of lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  50 Single Unders  5 Thrusters (ascending weights) 10… Read more »

WOD: Sunday, November 22nd, 2020

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  200 Meter Row  5 Sumo Deadlift High Pulls (ascending weights) :10 Plank on hands… Read more »

WOD: Saturday, November 21st, 2020

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Per side Banded Shoulder Rotations – 10 Per side Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  3 Hang Power Snatches… Read more »

WOD: Friday, November 20th, 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: Touch N’ Go Clean (12-15 Minutes) Establish a 5 rep max touch… Read more »

WOD: Thursday, November 19th, 2020

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat / Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row OR Bike … Read more »

WOD: Wednesday, November 18th, 2020

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Banded Hamstring stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (12 – 15 Minutes) Build to a 1 rep max of: 1 Clean… Read more »

WOD: Tuesday, November 17th, 2020

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Per side  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Overhead Squats (ascending weights) :20s Wall Sit  ——————————————————————————————————– Workout:… Read more »