Workout of the Day

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) (9/7) Calorie Row OR Bike  3-5 Deadlifts (ascending weights) :15s Hanging… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Throughs – 15 Reps  PVC Lat Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  3 Hang Power Snatches (ascending weights) 5 Broad Jumps  :15s Plank… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, Frankenstein Kicks, Jump Squats Quad – Hamstring Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 3 Rounds  250 Meter Row  5 Thrusters (ascending weights) 5 Tempo Push Ups  Rd1:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 4 Rounds  400 Meter Run  24 Ab-Mat Sit Ups  12 DB/KB Deadlifts (6 per side) 6 DB/KB Hang Clean and Jerk… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Plank/Push Up Tabata – 2 Minutes :20s Plank + :10s of Push Ups  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  Buy In: 800 Meter Run  -Then- 3 Rounds … Read more »

Warm-up: Group Dynamic 2 minutes of movement :20s of jump squats, :20s of mountain climbers, :20s plank Wall Calf Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  1 – 2 – 3 – 4 – 5 – 6… Read more »

Warm-up: Group Dynamic PVC Pass Through – 15 SLOW Reps Air Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 4 Rounds (5 Minutes ON / :90s OFF) Buy In: 200 Meter Run  -Then in… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, :20s of butt kicks, :20s of frankenstein kicks Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 10 Rounds  10 Single Leg V-Ups (alternating) 10 DB/KB Power Cleans  10… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm push ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps  ——————————————————————————————————– Workout: 4 Rounds (1 Minute ON / :15s transition) Station 1: Max DB/KB Sumo Deadlift High Pulls Station… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s of a squat hold + :10s of squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  21 – 15 – 9  Pull Ups  DB/KB Thrusters (PER SIDE)… Read more »