Workout of the Day

Join us on ZOOM for our virtual classes! 9:30 AM, 12:30 PM, 6:00 PM ZOOM Meeting Code: 843 734 9309 Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (broomstick) Pass Through – 20 Reps Samson Stretch – 1 Minute… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: Accumulate 1:00 in a plank -Then- 4 Rounds 40 Double Unders 12… Read more »

Warm-up: Group Dynamic Burpees – 10 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 4 Rounds 400 Meter Run 12 Single Arm KB/DB Thrusters (per side) 8 Box Jump Overs *Sub in 16 barbell thrusters (95/65) if you… 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: For Time 21 – 18 – 15 – 12 – 9 – 12 – 15 – 18 – 21… Read more »

Warm-up: Group Dynamic PVC (broomstick) pass through – 30 Reps Toe Touches – 10 SLOW Reps ——————————————————————————————————– Workout: 22 Minute Ladder 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc… Burpee Broad Jumps KB/DB Snatch 20… Read more »

Warm Up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 300 Reverse step lunges (per side) *Every minute on the minute (including the start) complete: 5 KB/DB Goblet… 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: 4 Rounds (5 Minute AMRAP / 1 Minute Rest) Buy In: 200 Meter Run -then… Read more »

Warm Up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) pass through – 20 Reps ——————————————————————————————————– Workout: AMRAP x 24 Minutes 4 Handstand Push Ups 8 Overhead Squats 12 Russian KB/DB Swings   Run around the block (optional if… Read more »

Warm Up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes :20s Bottom of squat hold + :10s of active squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 10 – 9 – 8 – 7 –… Read more »

Warm Up: Group Dynamic High Knees – 1 Minute Toe Touches – 10 SLOW Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Rounds (4 Minutes ON / 1 Minute OFF) 5 Single Arm KB/DB Deadlifts… Read more »