WOD: Saturday, August 20th, 2022

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  3 Snatches… Read more »

WOD: Friday, August 19th, 2022

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Cat-Camels w :03s pause – 10 SLOW Reps (5 per position) Banded Lat/Samson Stretch – 1 minute per side  ——————————————————————————————————– Strength: Push Press (15 Minutes)  3 Sets x 5 Reps… Read more »

WOD: Thursday, August 18th, 2022

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min cap)  Run to the end of… Read more »

WOD: Wednesday, August 17th, 2022

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank – :10s of Shoulder Taps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Snatch (15 Minutes)  3 Sets x 3 Reps @ 60% of… Read more »

WOD: Tuesday, August 16th, 2022

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row OR Bike … Read more »

WOD: Monday, August 15th, 2022

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 5 Reps @ 60% of 1RM  2 Sets x… Read more »

WOD: Sunday, August 14th, 2022

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)  100 Meter Run  3… Read more »

WOD: Saturday, August 13th, 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 (12 Min Cap)  Run to the end of the driveway … Read more »

WOD: Friday, August 12th, 2022

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps  PVC Shoulder/Lat Stretch – :30s per side x3  ——————————————————————————————————– Strength: Push Press (15 Minutes)  Establish a heavy single  *Warm up Rep Scheme: 5-5-3-3-1-1-1-1-1-etc.. ——————————————————————————————————–… Read more »

WOD: Thursday, August 11th, 2022

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row OR 300 Meter Bike  5 Front Squats (ascending… Read more »