WOD: Sunday, December 18th, 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  (9/7) Calorie Row/Bike/Runner/Ski  3 Squat Cleans (ascending weights) … Read more »

WOD: Saturday, December 17th, 2022

Warm-up: Group Dynamic  Med-Ball Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of med-ball squats  Banded Shoulder Stretch – 1 Minute per side  *Tabata is done with the wall ball you will be using in the… Read more »

WOD: Friday, December 16th, 2022

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

WOD: Thursday, December 15th, 2022

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause per rep – 10 Reps total Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min1: :45s Row OR Bike  Min2: 5 Deadlifts… Read more »

WOD: Wednesday, December 14th, 2022

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 (12 Min Cap)  (9/7) Calorie Row/Ski/Bike/Runner  3 Cluster – Front… Read more »

WOD: Tuesday, December 13th, 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)  200 Meter Run / 250… Read more »

WOD: Monday, December 12th, 2022

Warm-up: Group Dynamic  Plank – Burpee Tabata – 2 Minutes  :20s Plank on hands – :10s of Burpees  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 300 Meter Bike  3 Clean and Jerks… Read more »

WOD: Sunday, December 11th, 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: 9 Minute EMOM  Min1: :45s Row/Bike/Runner  Min2: 5 Sumo Deadlift High Pulls (ascending weights)  Min3:… Read more »

WOD: Saturday, December 10th, 2022

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row / 100 Meter Run / 300 Meter Bike  3… Read more »

WOD: Friday, December 9th, 2022

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of Shoulder Taps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Strict Press Max + EMOM  Part A – 7… Read more »