WOD: Monday, August 9th, 2021

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push ups- 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5 Deadlifts (ascending weights) 5 Med ball… Read more »

WOD: Sunday, August 8th, 2021

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  150 Meter Row/ 300 Meter Bike/ 100… Read more »

WOD: Saturday, August 7th, 2021

Warm-up: Group Dynamic  Jump Squat tabata – 2 Minutes  :20s Bottom of squat Hold – :10s of Jump Squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Power Cleans (ascending weights) :20s Wall… Read more »

WOD: Friday, August 6th, 2021

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Cat Camel – 10 SLOW Reps (5 Per side)  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Retest Day (17 Minutes) Establish a 1 RM Back Squat OR Deadlift *Use… Read more »

WOD: Thursday, August 5th, 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) (9/7) Calorie Row OR Bike  3 Front Squats (ascending weights) :15s… Read more »

WOD: Wednesday, August 4th, 2021

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs – 10 Reps w/ Pause (5 Per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes) Establish a 1 Rep Max *Focus on… Read more »

WOD: Tuesday, August 3rd, 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  Run to the end of the driveway  6 Alt Front… Read more »

WOD: Monday, August 2nd, 2021

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Single Leg Glute Bridges w/ Pause – 10 Reps per side  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 MInutes) Establish a new 1 Rep Max  *Be aggressive… Read more »

WOD: Sunday, August 1st, 2021

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minute :20s Plank on Hands – :10s of shoulder Taps Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Minute 1: :45s Row/Bike/Runner Minute 2:… Read more »