Workout of the Day

Warm-up: Group Dynamic 2 Minutes of movement :20s high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: Every 4 Minutes for 5 Rounds 300 Meter Run 12 DB/KB Hang Squat Cleans (6 Per side)… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Hold in the bottom of squat + :10s of squats Couch Stretch – 1 Min Per side ——————————————————————————————————– Workout: 4 Rounds 400 Meter Run 20 Jumping Lunges (10 Per side)… Read more »

Warm-up: Group Dynamic 10 Burpees Frog Stretch – 1:30 Hold ——————————————————————————————————– Workout: 16 Minute Ladder 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… DB/KB Snatch (alt sides) V-Ups Between Rounds complete: 20 Double Unders BARBELL OPTION: 16… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Throughs – 20 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Rounds (3 Min ON / 1 Min OFF) 12 DB/KB Goblet Squats 9 Ab-Mat Sit… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Half kneeling hamstring stretch – 1 min per side ——————————————————————————————————– Workout: For Time 100 Burpees Every 2 Minutes including the start complete: 5 “Box” Jump… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 5 – 10 – 15 – 20 – 15 – 10 – 5 Mountain Climbers (Per side) DB/KB Hang… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Tempo Push Ups – 10 SLOW Reps PVC (Broomstick Pass Throughs) – 20 Reps ——————————————————————————————————– Workout: 7 Rounds 200 Meter Run 14 DB/KB Push Press (7 Per side) 7 Up-Downs BARBELL OPTION:… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC (Broomstick) Shoulder/Lat stretch – :30s per side x3 ——————————————————————————————————– Workout: Every 3 Minutes for 6 Rounds 50 Double Unders 30 Jumping Lunges (15 Per… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Hold at the bottom of squat – :10s of squats Samson Stretch – 1 Minute Per side ——————————————————————————————————– Workout: 18 Minute Ladder 3, 6, 9, 12, 15, 18, 21, 24,… Read more »

Warm-up: Group Dynamic Arm Circle Tabata – 2 Minutes :20s Big Forward, :20s small forward,  :20s big backwards and :20s small backwards Samson Stretch – 1 Minute Per side ——————————————————————————————————– Workout: 3 Rounds 400 Meter Run 30 DB/KB Devils Press… Read more »