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 Run the Stairs 3 Squat Snatches (ascending weights) 5 KB Goblet Squats (16k/12k) … Read more »
WOD: Monday, November 26th, 2018
Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side Strength: Clean (12-15 Minutes) Build to a one rep max squat or power clean Workout: For Time 4 Rounds 200… Read more »
WOD: Sunday, November 25th, 2018
Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Samson Stretch – 1 Minute per side Pre-Game: 3 Rounds Run the Stairs 3 Deadlifts (ascending weights) 5 KB Goblet Squats (16k/12k) Workout: AMRAP Repeat 9 Minute AMRAP… Read more »
WOD: Saturday, November 24th, 2018
Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Run 3 Front Squats (ascending weights) 3 Strict Pull… Read more »
WOD: Friday, November 23rd, 2018
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side Pre-Game: 3 Rounds 30 Double Unders 3 Power Snatches (ascending weights) :10s Hollow Hold … Read more »
WOD: Thursday, November 22nd, 2018
Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side Pre-Game: 4 Rounds (10 Minute Cap) Run the Stairs 3 Thrusters (ascending weights) :15s Plank on Hands Workout: “Kalsu” (30 Minute… Read more »
WOD: Wednesday, November 21st, 2018
Warm-up: Group Dynamic 2 Minutes of Movement :20s of High Knees, Butt Kicks, PVC lateral hops Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Power Cleans (ascending weights) :10s… Read more »
Tuesday, November 20th, 2018
Warm-up: Group Dynamic Group Jog- 3 Laps Bird Dogs – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the Stairs 3 Deadlifts (ascending weights) 5 Broad Jumps Workout: AMRAP x… Read more »
WOD: Monday, November 19th, 2018
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute Per side Strength: Snatch (12-15 Minutes) Build to a one rep max squat or power snatch Workout: For Time… Read more »
CHECK DATES!!!
Hey all! Workouts have been posted for the week. Please check the date to make sure you see the workout for that specific day. Enjoy!
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