Workout of the Day

Warm-up: Group Dynamic PVC (Broomstick Pass Through) – 15 Slow Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Workout: AMRAP x 15 Minutes  40 Double Unders  5 DB/KB Overhead Squats (Right Side) 10 Hand Release Push Ups… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s hold at the bottom of the squat + :10s of active squats Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: Every 2 Minutes x 9 Rounds Buy In: 200… 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: 4 Rounds  30 Mountain Climbers (Per side) 20 DB/KB Hang Squat Cleans (10 per side)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass through – 15 SLOW Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  21 – 15 – 9  Burpees Over DB/KB DB/KB Push Press (per side)… Read more »

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 »

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 »

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 »

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 »

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 »

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 »