Workout of the Day

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Plank/Shoulder tap tabata – 2 minutes  Samson stretch – 1 minute per side  ——————————————————————————————————– Workout: AMRAP x 22 Minutes  16 Alternating DB/KB Suitcase Lunge (Right Side) 8 DB/KB Squat Snatch (8 Per… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, box jumps, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time 3 – 9 – 15 – 21 – 15 – 9 – 3 DB/KB… Read more »

Warm-up: Group Dynamic Plank/Push Up Tabata – 2 Minutes :20s plank hold + :10s of push ups  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 12 Minute AMRAP 4 Pull Ups  8 DB/KB Goblet Squats  16 Lateral Hops over… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  2 Rounds  24 DB/KB Hang Clusters (12 per side) 24 Single Leg V-Ups (12 per side) -800 Meter Run-… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 15 SLOW Reps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: AMRAP + For Time  Part A AMRAP x 10 Minutes  12 Air Squats 12 DB/KB Hang… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 minutes :20s bottom of squat hold + :10s of squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 10 Rounds  200 Meter Run  10 Single Arm DB/KB Push Press  10 Alternating… Read more »

Warm-up: Group Dynamic Plank/Push up tabata – 2 minutes :20s Plank + :10s of push ups  Half Kneeling Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 3 Rounds (6 Minutes ON / 1 Minute OFF) 6 DB/KB Sumo Deadlift… Read more »

Please make sure you are selecting the correct day a the workouts are posted all the way up until next Sunday August 9th.

Warm-up: Group Dynamic 2 minutes of movement :20s of high knees, :20s of lateral hops, :20s of shoulder taps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 20 Minute Ladder  2 – 4 – 6 – 8 – 10… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  10 DB/KB Snatches (5 Per side) 20 DB/KB Goblet Squats  10 V-Ups  400 Meter Run BARBELL OPTION: AMRAP… Read more »