Workout of the Day

Warm-up: Group Dynamic Spiderman Lunges – 10 per side  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  6 – 9 – 12 – 15 – 12 – 9 – 6  DB/KB Squat Clean (Right Side) Single Leg… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC (Broomstick) Pass Throughs – 15 SLOW Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  400 Meter Run  40 Burpees  40 DB/KB Split Jerks (20 per side) 300… Read more »

Warm-up: Group Dynamic Air Squat tabata – 2 Minutes Couch Stretch – 1 Minute per side  ——————————————————————————————————– Workout: Every 3 Minutes x 5 Rounds  300 Meter Run  10 Weighted Step Ups (5 Per side) Max DB/KB Squat Snatches  BARBELL OPTION:… Read more »

Warm-up: Group Dynamic Inchworm Walk Outs – 5 SLOW Reps PVC (Broomstick) pass through – 15 SLOW Reps  Wall Hinge – 1:30 Hold  ——————————————————————————————————– Workout: EMOM x 20 Minutes  Min 1: Max reps of DB/KB Sumo DL High Pulls  Min… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 6 Rounds 200 Meter Run 6 DB/KB Devils Press (3 per side) 8 Shoulder Taps (4… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  Buy In: 400 Meter Run -Then- 21-18-15-12-9-6-3 DB/KB Goblet Squats  Box Jump Overs -Then- Buy Out: 400 Meter Run  BARBELL… Read more »

Warm-up: Group Dynamic Push Up/Plank Tabata – 2 Minutes :20s Plank + :10s of push ups PVC(Broomstick) Lat Stretch – :30s per side x 3 ——————————————————————————————————– Workout: 15 Minute Ladder 3, 6, 9, 12, 15, 18, 21, 24, 27, 30,… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Wall Hinge Stretch – 1:30 Hold  ——————————————————————————————————– Workout: AMRAP x 18 Minutes 8 DB/KB Snatches (Right Arm) 16 Alternating Single Leg V-Ups (8 per side)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: Chipper  20 DB/KB Hang Power Cleans (Per side)  40 Ab-Mat Sit Ups 60 Mountain Climbers (Per… Read more »

Warm-up: Group Dynamic Inchworm Walk Outs – 5 SLOW Reps PVC (Broomstick) Pass Through – 15 SLOW Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time  1-2-3-4-5-6-7-8-9-10  Handstand Push Ups  10-9-8-7-6-5-4-3-2-1  Single Arm DB/KB Swings… Read more »