WOD: Thursday, January 19th, 2023

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  1 Minute Row/Bike/Runner  5 Front Squats (ascending weights)  1 Wall Walk… Read more »

WOD: Wednesday, January 18th, 2023

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  Sets 1 and 2: 1 Power Clean + 1 Squat… Read more »

WOD: Tuesday, January 17th, 2023

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Shoulder Taps  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row /… Read more »

WOD: Monday, January 16th, 2023 (Normal Schedule)

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squat  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  5 Sets x 5 Reps Sets 1 –… Read more »

WOD: Sunday, January 15th, 2023

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) (9/7) Calorie Row/Bike/Ski 5 Sumo… Read more »

WOD: Saturday, January 14th, 2023

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run / 150 Meter Row / 300 Meter Bike  3 Squat Cleans… Read more »

WOD: Friday, January 13th, 2023

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW push ups  PVC Lat/Shoulder Stretch – :30s per side x3  ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  Establish a heavy single … Read more »

WOD: Thursday, January 12th, 2023

Warm-up: Group Dynamic  Squat / Lunge Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of Bodyweight Lunges  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  250 Meter Row OR 500 Meter Bike  6 Alternating… Read more »

WOD: Wednesday, January 11th, 2023

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause per rep – 10 Reps Total (5 per side)  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Power Clean + 1… Read more »

WOD: Tuesday, January 10th, 2023

Warm-up: Group Dynamic  2 Minutes of movement :20s of high knees, lateral hops, burpees Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run / 150 Meter Row / 300 Meter Bike … Read more »