Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon stretch – 1 minute per side ——————————————————————————————————– Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF) Buy in: 200 Meter Run -in remaining… Read more »
WOD: Friday, July 31st, 2020
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps ——————————————————————————————————– Workout: 16 Minute Ladder 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30 –… Read more »
WOD: Thursday, July 30th, 2020
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold + :10s of Squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP 14 Min + For Time Part A – 14 Minute AMRAP 42… Read more »
WOD: Wednesday, July 29th, 2020
Warm-up: Group Dynamic 2 Minutes of movement :20s high knees, :20s Toe Touches, :20s Plank Half Kneeling Hamstring stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 800 Meter Run 80 Ab-mat Sit Ups 40 DB/KB Deadlifts (20 per… Read more »
WOD: Tuesday, July 28th, 2020
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold + :10s of squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 4 – 8 – 12 – 16 – 20 – 24 … Read more »
WOD: Monday, July 27th, 2020
Warm-up: Group Dynamic Push Up Plank tabata – 2 Minutes :20s Plank + :10s of push ups PVC Pass Through – 15 Reps ——————————————————————————————————– Workout: For Time Buy In: 30 Burpees -Then- 4 Rounds 300 Meter Run 20 Alternating Single… Read more »
WOD: Sunday, July 26th, 2020 (OUTDOOR WOD @9 AM)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 22 Minutes 400 Meter Run 12 Alternating DB/KB Front Rack Lunges (6 per side) 10… Read more »
WOD: Saturday, July 25th, 2020
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 18 Minutes 6 Strict Handstand Push Ups 12 DB/KB Swings (12 Per side) 36 Double Unders *Handstand… Read more »
WOD: Friday, July 24th, 2020
Warm-up: Group Dynamic 2 minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon stretch – 1 Minute per side ——————————————————————————————————– Workout: EMOM x 20 Minutes Min 1: Max Mountain Climbers Min 2: Max Double Push Up Burpee… Read more »
WOD: Thursday, July 23rd, 2020
Warm-up: Group Dynamic 300 Meter Run PVC Pass Through – 15 Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 9 DB/KB Single Arm Deadlifts 7 DB/KB Single… Read more »
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