WOD: Wednesday, December 15th, 2021

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Squat Clean EMOM  Every 2 Minutes x 5 Rounds  250 Meter Row OR 500 Meter… Read more »

WOD: Tuesday, December 14th, 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  100 Meter Run / 150 Meter Row /… Read more »

WOD: Monday, December 13th, 2021

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs W/ Pause – 10 Reps (5 Per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat EMOM  EMOM x 10 Minutes  ODD Minutes: (12/9) Calorie Row/Bike/Runner  EVEN… Read more »

WOD: Sunday, December 12th, 2021

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  (9/7) Calorie Row/Bike/Runner  3 Power Snatches (ascending weights) 3 Overhead… Read more »

WOD: Friday, December 10th, 2021

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift EMOM  Every 2 Minutes x 5 Rounds  250 Meter Row OR 500 Meter Bike … Read more »

WOD: Thursday, December 9th, 2021

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

WOD: Wednesday, December 8th, 2021

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 x3 ——————————————————————————————————– Strength: Power Snatch EMOM  EMOM x 10 Minutes  Min1: (15/12) Calorie… Read more »

WOD: Tuesday, December 7th, 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  100 Meter Run  5 Deadlifts (ascending weights)  :10s… Read more »

WOD: Monday, December 6th, 2021

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Leg Endurance EMOM  Every 2 Minutes x 5 Rounds  250 Meter Row… Read more »

WOD: Sunday, December 5th, 2021

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs w/ Pause – 10 Reps (5 Per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5 Power Cleans (ascending… Read more »