Workout of the Day

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of the squat Hold / :10s of squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Rounds 400 Meter Run 16 DB/KB Swings (8 per side) 12… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC (Broomstick) Pass Through – 20 Reps ——————————————————————————————————– Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF) 9 DB/KB Sumo High Pulls (Per side) 6 DB/KB Push Press (Per… 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: For Time Buy In: 60 Jumping Lunges -Then- 4 Rounds 30 Double Unders 15 DB/KB Goblet… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 18 – 15 – 12 – 9 – 12 – 15 – 18 DB/KB Single Arm Thrusters (Right Side) Burpees… Read more »

Warm-up: Group Dynamic Inchworm Walk outs – 5 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 15 Minute Ladder 3, 6, 9, 12, 15, 18, 21, 24, 27, 30….. DB/KB Push Up Renegade Row (Right Side) DB/KB Power… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 20 Minutes 300 Meter Run 30 DB/KB Swings (15 Per side) 15… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Through – 20 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile… 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: 30 – 60 Minutes Hike, Run, Walk ! *Monday (May 25th, 2020) we will be doing… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Rounds (3 Minutes On / 1 Minute OFF) Buy In: 30 Double Unders -In remaining time, AMRAP of: 10 DB/KB Hang… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes Frog Stretch – 1:30 Hold ——————————————————————————————————– Workout: For Time 21 – 15 – 9 – 15 – 21 DB/KB Goblet Squats V-Ups Burpees Over DB/KB BARBELL OPTION: For Time 21 –… Read more »