WOD: Sunday, January 16th, 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  ——————————————————————————————————– Pre-Game: 3 Rounds  1 Minute Row/Bike/Runner 5 Power Snatches (ascending weights)… Read more »

WOD: Saturday, January 15th, 2021

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row / 100 Meter Runner/… Read more »

WOD: Friday, January 14th, 2021

Warm-up: Group Dynamic Cat-Camels – 10 Reps (5 Per pos.)  PVC Pass Through – 10 SLOW Reps  PVC Lat – Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Strict Press (15 Minutes) 5 Sets x 5 Reps  Sets… Read more »

WOD: Thursday, January 13th, 2021

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 min per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row / 100 Meter Run /… Read more »

WOD: Wednesday, January 12th, 2021

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes) 5 Sets x 5 Reps  Sets 1, 2, and 3: 5 Reps… Read more »

WOD: Tuesday, January 11th, 2021

Warm-up: Group Dynamic Plank – Push Ups Tabata – 2 Minutes  :20s Plank on hands – :10s SLOW Push Ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike  5 Overhead Squats… Read more »

WOD: Monday, January 10th, 2021

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  5 Sets x 5 Reps  Sets 1, 2, and 3: 5 Reps… Read more »

WOD: Sunday, January 9th, 2021

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Min Per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: :45s Row/Bike/Runner  Min 2: 3… Read more »

WOD: Saturday, January 8th, 2021

Warm-up: Group Dynamic Air Squat tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row / 100 Meter Runner/ 300 Meter… Read more »

WOD: Friday, January 7th, 2021

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Lat/Samson Stretch – 1 Min Per side  ——————————————————————————————————– Strength: Strict Press (15 Minutes)  Establish a heavy single  *Example on how to warm up: 5 – 5 – 3 –… Read more »