WOD: Thursday, December 29th, 2022

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, :20s of lateral hops, :20s of Air Squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  250 Meter Row / 200 Meter Run / 600 Meter… Read more »

WOD: Wednesday, December 28th, 2022

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner/Ski  5 Deadlifts (ascending weights)  :15s Handstand Hold… Read more »

WOD: Tuesday, December 27th, 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: 4 Rounds  150 Meter Row / 100 Meter Run / 300 Meter… Read more »

WOD: Monday, December 26th, 2022 (NO 5 or 6 AM Class)

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of SLOW Push ups  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  1 Minute Row OR Bike  5 Power… Read more »

WOD: Saturday, December 24th, 2022

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause per rep – 10 Total (5 per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) (9/7) Calorie Row/Bike/Runner/Ski 5 Deadlifts … Read more »

WOD: Friday, December 23rd, 2022

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Shoulder to Overhead Max + EMOM  Part A – 7 Minutes  Establish a heavy… Read more »

WOD: Thursday, December 22nd, 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: 9 Minute EMOM  Min1: :45s Row/Bike/Runner/Ski (increasing intensity)  Min2: 5… Read more »

WOD: Wednesday, December 21st, 2022

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  ——————————————————————————————————– Strength: Snatch Max + EMOM  Part A – 7 Minutes  Establish… Read more »

WOD: Tuesday, December 20th, 2022

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  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row / 100 Meter Run / 300 Meter… Read more »

WOD: Monday, December 19th, 2022

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, air squats, burpees  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat Max + EMOM  Part A – 7 Minutes  Establish a heavy single front squat  *Be… Read more »