WOD: Friday, July 23rd, 2021

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Squat Rotations – 10 Reps (5 Per side) Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Leg Endurance EMOM  EMOM x 8 Minutes  Minute 1: 10 Front Squats (115/85)  Minute 2:… Read more »

WOD: Thursday, July 22nd, 2021

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold / :10s of Air Squats  Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150… Read more »

WOD: Wednesday, July 21st, 2021

Warm-up: Group Dynamic Toe Touches – 10 SLOW Reps  Single Leg Glute Bridges – 10 Reps per side  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes) 3 Sets x 3 Reps @85% of 1 Rep… Read more »

WOD: Tuesday, July 20th, 2021

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Bird Dogs – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter… Read more »

WOD: Monday, July 19th, 2021

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Bottom of Squat Hold – 1 Min  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 3 Reps @85% of 3 Rep Max  2… Read more »

WOD: Sunday, July 18th, 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  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway … Read more »

WOD: Saturday, July 17th, 2021

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner  5 Deadlifts (ascending weights) 5… Read more »

WOD: Friday, July 16th, 2021

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Leg Endurance EMOM  EMOM x 10 Minutes  Min 1: 5 Pause Front Squats (135/95)  Min 2:… Read more »

WOD: Thursday, July 15th, 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: 3 Rounds  200 Meter Run  5 Shoulder to Overhead (ascending… Read more »