WOD: Thursday, January 6th, 2021

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)  1 Minute Row/Bike/Runner  3 Hang Power Cleans (ascending weights) … Read more »

WOD: Wednesday, January 5th, 2021

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  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  Establish a 5 Rep Max deadlift  *Reps… Read more »

WOD: Tuesday, January 4th, 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: 4 Rounds (12 Min Cap) 150 Meter Row / 100… Read more »

WOD: Monday, January 3rd, 2021

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) Build to a heavy single  *Start of a new base building strength… Read more »

WOD: Sunday, January 2nd, 2021

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold / :10s of jump squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Squat Cleans (ascending weights)  3 Strict… Read more »

WOD: Friday, December 31st, 2021 (7:30, 8:30, 9:30 ONLY)

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  Run to the end of the driveway  5 Deadlifts (ascending weights) 5 Hang… Read more »

WOD: Thursday, December 30th, 2021

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 (12 Min Cap)  150 Meter Row /… Read more »

WOD: Wednesday, December 29th, 2021

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs w/ pause – 10 Reps (5 per side)  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 Minutes)  Option A:  3 Rep Max Deadlift  *Must be touch… Read more »

WOD: Tuesday, December 28th, 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 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner  5 Hang… Read more »

WOD: Monday, December 27th, 2021

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 (15 Minutes)  Option A:  Establish a 5 Rep Max Front… Read more »