WOD: Monday, January 9th, 2023

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  Establish a heavy single Strength Cycle Breakdown: Mondays:… Read more »

WOD: Sunday, January 8th, 2023

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: 9 Minute EMOM Min1: 100 Meter Run  Min2: 5 Sumo… Read more »

WOD: Saturday, January 7th, 2023

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of SLOW Shoulder Taps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap)  200 Meter Run  3 Squat… Read more »

WOD: Friday, January 6th, 2023

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row / Bike / Runner  5 Hang Power Cleans (ascending weights)  5… Read more »

WOD: Thursday, January 5th, 2023

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min1: 100 Meter Run … Read more »

WOD: Wednesday, January 4th, 2023

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: 4 Rounds  (9/7) Calorie Row/Ski/Bike 5 Push Press (ascending… Read more »

WOD: Tuesday, January 3rd, 2023

Warm-up: Group Dynamic  Lunge/Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of bodyweight lunges  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run / 150 Meter Row / 300 Meter Bike … Read more »

WOD: Monday, January 2nd, 2023 (NO 5 OR 6 AM)

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  Run to the end of the driveway  3 Power Snatches (ascending weights) … Read more »

WOD: Saturday, December 31st, 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  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  5 Thrusters (ascending weights)  :15s Hanging Knee… Read more »

WOD: Friday, December 30th, 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 (12 Min Cap)  Run to the end of… Read more »