WOD: Wednesday, November 13th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minutes) Build to a heavy single deadlift ——————————————————————————————————– Workout: For Time 1000… Read more »

WOD: Tuesday, November 12th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Squat Cleans (ascending weights) 5 Jump Squats ——————————————————————————————————– Workout: 4 Rounds ( 4 Minutes ON… Read more »

WOD: Monday, November 11th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Squat to stand – 10 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) Build to a one rep max for the day *Starting a… Read more »

WOD: Sunday, November 10th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: Run the stairs Min 2: 5 Hang Power Cleans (ascending… Read more »

WOD: Saturday, November 9th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (7/5) Calorie Row/Bike/Runner 5 Med ball Front squats – 5 strict press –… Read more »

WOD: Friday, November 8th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5 Back Squats (ascending weights) *from the floor 5 Broad Jumps ——————————————————————————————————–… Read more »

WOD: Thursday, November 7th, 2019

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 Run the stairs 3 Power Cleans (ascending weights)… Read more »

WOD: Wednesday, November 6th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 6 Alternating front rack lunges :15s Hollow Hold ——————————————————————————————————– Workout: AMRAP x… Read more »

WOD: Tuesday, November 5th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Squat Snatches (ascending weights) :10s Chin over… Read more »

WOD: Monday, November 4th, 2019

Warm-up: Group Dynamic 2 Minutes of Movements :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Clusters (ascending weights) 5 KB Goblet Squats (16k/12k) ——————————————————————————————————– Workout:… Read more »