WOD: Monday, November 28th, 2022

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of SLOW air squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  Establish a new 3 Rep Max *Make… Read more »

WOD: Sunday, November 27th, 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)  100 Meter Run / 150… Read more »

WOD: Saturday, November 26th, 2022

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x3  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway  3 Power Snatches… Read more »

WOD: Friday, November 25th, 2022 (Regular Schedule)

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW shoulder taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Push Press EMOM  EMOM x 10 Minutes  Odd Mins:… Read more »

WOD: Thursday, November 24th, 2022 (7:30, 8:30, 9:30 ONLY!!)

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap)  100 Meter Run  3 “CFM” Complexes… Read more »

WOD: Wednesday, November 23rd, 2022

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: TNG Power Clean EMOM  EMOM x 10 Minutes  Min1: (12/8) Calorie Row OR (8/6) Calorie Runner/Bike  Min2:… Read more »

WOD: Tuesday, November 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: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Ski/Bike 5 Power… Read more »

WOD: Monday, November 21st, 2022

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: Back Squat EMOM  EMOM x 10 Minutes  Min1: (12/8) Calorie Row/Runner OR… Read more »

WOD: Sunday, November 20th, 2022

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: 9 Minute EMOM  Min 1: :45s Row/Bike/Runner (increasing intensity) Min 2: 5 Clean and Jerks (ascending… Read more »

WOD: Saturday, November 19th, 2022

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s plank on hands – :10s of SLOW Shoulder taps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Ski/Runner/Bike  3 Squat… Read more »