WOD: Tuesday, September 20th, 2022

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side) Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  3 Squat… Read more »

WOD: Monday, September 19th, 2022

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes) Establish a new 1 Rep Max  *Be aggressive… Read more »

WOD: Sunday, September 18th, 2022

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: :45s Row OR Bike (increasing intensity)  Min 2: 5 Thrusters… Read more »

WOD: Saturday, September 17th, 2022

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  3… Read more »

WOD: Friday, September 16th, 2022

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of SLOW shoulder taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Push Press (15 Minutes)  3 Sets x 2 Reps… Read more »

WOD: Thursday, September 15th, 2022

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway  5 Overhead… Read more »

WOD: Wednesday, September 14th, 2022

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side)   Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (15 Minutes)  3 Sets x 2… Read more »

WOD: Tuesday, September 13th, 2022

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Deadlifts (ascending weights)  3… Read more »

WOD: Monday, September 12th, 2022

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 2 Reps @ 90% of 1RM  2 Sets x… Read more »

WOD: Sunday, September 11th, 2022

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of Slow Push ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: :45s Row OR… Read more »