WOD: Sunday, January 31st, 2021

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row  3 Power Snatches… Read more »

WOD: Saturday, January 30th, 2021

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap) 150 Meter Row OR 100 Meter Run … Read more »

WOD: Friday, January 29th, 2021

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 Minutes) 5 Sets x 3 Reps @75-80% of 1 Rep Max  *Can be done as touch n’ go… Read more »

WOD: Thursday, January 28th, 2021

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row OR 100 Meter Run 3 Front Squats (ascending… Read more »

WOD: Wednesday, January 27th, 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: Strict Press (12-15 Minutes) 5 Sets x 3 Reps @75-80%… Read more »

WOD: Tuesday, January 26th, 2021

Warm-up: Group Dynamic Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Runner/Bike  3 Squat Snatches (ascending weights) :15s Hollow Hold  ——————————————————————————————————– Workout: For Time  Buy In:… Read more »

WOD: Monday, January 25th, 2021

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Spiderman Lunges – 10 Reps per side  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 Minutes) 5 Sets x 3 Reps @ 75-80% of 1 Rep Max  *Sets… Read more »

WOD: Sunday, January 24th, 2021

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW Push Ups  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row/Bike/Runner  5 Thrusters (ascending weights) 3… Read more »

WOD: Saturday, January 23rd, 2021

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 (10 Minute Cap) 150 Meter Row OR 100 Meter Run  3 Power Cleans (ascending… Read more »

WOD: Friday, January 22nd, 2021

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Strict Press (12-15 Minutes) 5 Sets x 5 Reps @… Read more »