WOD: Thursday, September 9th, 2021

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Glute Bridges w/ Pause – 10 SLOW Reps  Banded Hamstring Stretch – 1 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 1 Min Row / Bike / Runner… Read more »

WOD: Wednesday, September 8th, 2021

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs w/ pause – 10 Total (5 per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Power Cleans (15 – 17 Minutes)  3 Sets x 3 Reps @75% of… Read more »

WOD: Tuesday, September 7th, 2021

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squats (15 – 17 Minutes)  3 Sets x 5 Reps @70% of 1RM 2 Sets… Read more »

WOD: Sunday, September 5th, 2021

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 x3 ——————————————————————————————————– Pre-Game: 3 Rounds W/ Partner  200 Meter Run  5 Shoulder to Overhead (ascending weights) :15s… Read more »

WOD: Saturday, September 4th, 2021

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  3 – 2FOR1 Thrusters… Read more »

WOD: Friday, September 3rd, 2021

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: Upper Body Endurance EMOM EMOM x 8 Minutes Min 1:… Read more »

WOD: Thursday, September 2nd, 2021

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 300 Meter Bike  5 Deadlifts (ascending weights) 3… Read more »

WOD: Wednesday, September 1st, 2021

Warm-up: Group Dynamic 2 Minutes of Movement  :20s of High Knees, Butt Kicks, Lateral Hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Power Cleans (15 – 17 Minutes)  3 Sets x 3 Reps @65% of 1 Rep Max … Read more »