Workout of the Day

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 »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Couch Stretch – 1 Minute Per side ——————————————————————————————————– Workout: 6 Rounds (3 Minutes ON / 1 Minute OFF) 8 Mountain Climbers (Per side) 6 DB/KB Swings… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC (Broomstick) Pass Through – 20 Reps ——————————————————————————————————– Workout: For Time 100 DB/KB Hang Clean and Jerks (50 Per side) *Every minute on the minute (including 0:00) complete: 3 Burpees… 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: AMRAP x 16 Minutes 4 Hand Release Push Ups 8 DB/KB Weighted Lunges (Per side) 12… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Wall Calf Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Run/Walk a 5K *It’s a beautiful day outside. Take advantage and put some miles down on those legs! If running… Read more »

Warm-up: Group Dynamic PVC (Broomstick) Pass Through – 20 SLOW Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: 400 Meter Run -Then- 20 – 16 – 12 – 8 – 4 Alternating DB/KB Snatch… Read more »