Workout of the Day

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »