WOD: Monday, January 29th, 2018

Warm-up: Group Dynamic Banded Pull aparts – 20 Reps Banded Front Rack Stretch – 1 Min each side Samson Stretch – 1 Minute each side Strength: Front Squat (10-12 Minutes) 5 sets – 3 Reps @80% of 1 Rep Max… Read more »

WOD: Sunday, January 28th, 2018

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Tempo Push ups – 10 Reps (3 count on the way down) Tabata Plank Hold – 2 Minutes (hold knee to elbow for :20) Pre-Game: 4 Rounds (10 Minute Cap) 300 Meter… Read more »

WOD: Saturday, January 27th, 2018

Warm-up: Group Dynamic Tabata KB Goblet squats – 2 Minutes Banded Shoulder Stretch – 1 Min each side Wall Wrist Stretch – 1 Minute Pre-Game: 4 Rounds :20 Handstand Hold / :30 Plank 10 American KB Swings (24k/16k) 5 Power… Read more »

WOD: Friday, January 26th, 2018

Warm-up: Group Dynamic Group Jog (down and back) x3 Very Slow toe touches – 10 Reps Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 9 Minute EMOM Minute 1: 30 Double Unders Minute 2: 10 Shuttle Runs (25 feet) Minute 3: 5… Read more »

WOD: Thursday, January 25th, 2018

Warm-up: Group Dynamic 2 Minutes of Continuous movement 1 Minute of high knees and butt kicks (alt every :15) 1 Minute of big and small arm circles (alt every :15) Wall Calf Stretch – 1 Minutes each side Pre-Game: 5… Read more »

WOD: Wednesday, January 24th, 2018

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Single leg glute bridges – 10 Reps each side Pigeon Stretch – 1 Min each side Pre-Game: 4 Rounds (10 minute Cap) 200 Meter Row 8 Deck Squats (25/15) 4 Overhead Squats… Read more »

WOD: Tuesday, January 23rd, 2018

Warm-up: Group Dynamic Group Jog (down and back) x2 Frankenstein Walks (down and back) Duck Walks (down and back) Lunge and twist (down and back) Couch Stretch – 1 minute each side Strength: Front Squat 5 sets – 5 Reps… Read more »

WOD: Monday, January 22nd, 2018

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps Tabata Lateral PVC hops – 2 minutes Frog Stretch – 1 minute Pre-Game: 4 Rounds (10 min Cap) 21 Double Unders 7 Russian KB Swings (24k/16k) 3 Power Snatches (ascending weights)… Read more »

WOD: Sunday, January 21st, 2018

Warm-up: Group Dynamic Sumo Inchworm Push ups (5-4-3-2-1) Samson Stretch – 1 min each side Calf Rig Stretch – 1 min each side Pre-Game: 3 Rounds (10 min Cap) 3 Shoulder to Overhead (ascending weights) 6 Burpees 9 Air Squats … Read more »

WOD: Saturday, January 20th, 2018

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps each side Banded Shoulder Rotations – 10 Reps each side Banded Front Rack Stretch – 1 Min each side Pre-Game: 5 Rounds (12 Min Cap) 200 Meter Row/ 10 Calorie… Read more »