Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 16 Minute Ladder 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… DB/KB Thrusters (Per side) V-Ups Box Jumps … Read more »
WOD: Sunday, June 28th, 2020 (Outdoor WOD 9 AM)
Warm-up: Group Dynamic 300 Meter Run Push Up/Plank Tabata – 2 minutes :20s Plank hold + :10s of push ups Air Squat/Bottom of squat Tabata – 2 Minutes :20s Squat Hold + :10s of active squats ——————————————————————————————————– Workout: Dumbbell “Chief” … Read more »
WOD: Saturday, June 27th, 2020
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Through – 15 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 3 Rounds 75 Double Unders 50 Ab-Mat Sit Ups 25 Alternating DB/KB Snatch BARBELL OPTION: 3… Read more »
WOD: Friday, June 26th, 2020
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Child Pose – 1:30 Hold ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds 200 Meter Run Max DB/KB Devils Press *Alternate your arms whenever you… Read more »
WOD: Thursday, June 25th, 2020
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold + :10s of active squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: 4 Rounds 10 Push Up – Shoulder Taps 20 DB/KB Goblet Squats … Read more »
WOD: Wednesday, June 24th, 2020
Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Rounds (3 Minutes ON / 1 Minute OFF) 12 Jumping Lunges 10 DB/KB Power Cleans (5 per side)… Read more »
WOD: Tuesday, June 23rd, 2020
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch stretch – 1 Minute per side ——————————————————————————————————– Workout: 10 Rounds 7 Pull Ups 7 DB/KB Lunge – Thrusters (Per side) 7 “Box” Jump Overs… Read more »
WOD: Monday, June 22nd, 2020
Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass through – 15 SLOW Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 16 Minutes 200 Meter Run 8 DB/KB Hang Clean and Jerks (Right Side)… Read more »
WOD: Sunday, June 21st, 2020
Warm-up: Group Dynamic 3 Rounds 300 Meter Run 5 Slow Push Ups 10 Lateral Hops :15s Hollow Hold ——————————————————————————————————– Workout: EMOM x 25 Minutes Minute 1: Max Double Unders Minute 2: Max Double Push Up – Burpee Minute 3: Max… Read more »
WOD: Saturday, June 20th, 2020
Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat Hold / :10s of active squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 6 Rounds (2 Minutes ON / 1 Minute OFF) 5 DB/KB Overhead… Read more »
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