WOD: Thursday, December 8th, 2022

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the… Read more »

WOD: Wednesday, December 7th, 2022

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Reps per side Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  1 Minute Row/Bike/Run/Ski (increasing intensity)  5 Thrusters (ascending weights) … Read more »

WOD: Tuesday, December 6th, 2022

Warm-up: Group Dynamic  Plank – Push up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push Ups  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/6) Calorie Row/Bike/Ski  6… Read more »

WOD: Monday, December 5th, 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  150 Meter Row / 100 Meter Run / 300 Meter Bike  3 Power Cleans… Read more »

WOD: Sunday, December 4th, 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  Run to the end of the driveway (150… Read more »

WOD: Saturday, December 3rd, 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  200 Meter Row / 100 Meter Runner / 300 Meter… Read more »

WOD: Friday, December 2nd, 2022

Warm-up: Group Dynamic  Cat Camels w/ :03s Pause- 10 Total (5 per position)  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Push Press (15 Minutes)  Establish a one rep max … Read more »

WOD: Thursday, December 1st, 2022

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Shoulder Taps  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner/Ski  5 Overhead Squats (ascending weights) … Read more »

WOD: Wednesday, November 30th, 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  ——————————————————————————————————– Strength: Touch N’ Go Power Cleans (17 Minutes)  Establish a 3 Rep Max *Can only pause… Read more »

WOD: Tuesday, November 29th, 2022

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway  5 Shoulder to Overhead… Read more »