Workout of the Day

Warm-up: Group Dynamic Plank/ Shoulder Tap Tabata – 2 Minutes :20s Plank + :10s of shoulder taps PVC (Broomstick) Pass Through – 15 SLOW Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Workout: AMRAP x 21 Minutes … Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, Frankenstein Kicks, lateral hops Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  Buy In: 800 Meter Run  -Then- 5 Rounds 18 Alternating DB/KB Suitcase Lunges (9… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 3 Intervals ( 6 Minutes ON / 1 Minute OFF) Buy In: 200 Meter Run  -In the remaining time, AMRAP of:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Plank/Push Up Tabata – 2 Minutes :20s plank + :10s of push ups  PVC (Broomstick) Pass Through – 15 Reps ——————————————————————————————————– Workout: 18 Minute Ladder  3 – 6 – 9 – 12… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops   Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 24 Double Unders  12 Up-Downs   6 DB/KB… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  Toe Touches – 10 SLOW Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: AMRAP x 22 Minutes  200 Meter Run  1 Round of DB/KB Snatch “DT” 200 Meter Run … Read more »

Warm-up: Group Dynamic Plank/Shoulder Tap Tabata – 2 Minutes :20s Plank + :10s of Shoulder taps PVC (Broomstick) Pass Through – 15 SLOW Reps  ——————————————————————————————————– Workout: For Time  10 – 9 – 8 – 7 – 6 – 5 –… Read more »

Warm-up: Group Dynamic 300 Meter Run  Sumo Inchworm Push ups – 5-4-3-2-1  Pigeon Stretch – 1 minute per side  ——————————————————————————————————– Workout: EMOM x 20 Minutes  Min 1: Max Double Push up-Burpees Min 2: Max DB/KB Thrusters  Min 3: Max Ab-mat… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Plank/Shoulder tap tabata – 2 minutes  Samson stretch – 1 minute per side  ——————————————————————————————————– Workout: AMRAP x 22 Minutes  16 Alternating DB/KB Suitcase Lunge (Right Side) 8 DB/KB Squat Snatch (8 Per… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, box jumps, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time 3 – 9 – 15 – 21 – 15 – 9 – 3 DB/KB… Read more »