Workout of the Day

Warm-up: Group Dynamic Jumping Jacks -25 Reps Sumo Inchworm push ups (5-4-3-2-1) Russian Babymaker – :45 to :60 hold Pre-Game: 4 Rounds 10 AbMat Sit-ups 7 Kettlebell Squat Cleans (16K/12K) 3 Deadlifts (Ascending Weights) Workout: 4 Rounds (3-Minutes Work /… Read more »

Warm-up: Group Dynamic Mountain Climbers – 20 Reps Sampson Stretch – :60 per leg Arch Rocks – 20 Reps   Pre-Game: 4 Rounds 10 Wallballs (20/14) 8 American Kettlebell Swings 6 Burpees   Workout: 3 Rounds 40 Switches 30 Hang… Read more »

Warm-up: Group Dynamic Banded lateral walks KB Goblet Squat Hold – 1 min Hollow Rocks – 20 Reps   Pre-Game: 4 Rounds 3 Back Squats (Ascending Weights) 6 Tuck Jumps 12 Step-ups (24/20)   Workout: 6 Rounds 200M Run 5… Read more »

Warm-up: Group Dynamic High Knees – 25 Reps Butt Kicks – 25 Reps Tempo Push ups – (:03 descent) 10 Reps Pre-Game: 4 Rounds 7 Hand Release Push ups 14 Air Squats 21 Double Unders Workout: AMRAP Repeats – 2… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps PVC Overhead Squats – :03 Tempo Glute Bridges – 10 Reps Pre-Game: 5 Rounds 15 Double Unders 5 Push-ups 3 Overhead Squats (Ascending Weights) Workout: 18-Minute AMRAP (For Max Weight) Run… Read more »

Warm-up: Group Dynamic Banded Shoulder dislocates :45 on each arm Pre-Game: 3 Rounds 20 Second Squat Hold 10 Walking Lunge Steps 20 Second Handstand Hold/Plank 10 Hanging Knee Raises Workout: 3 Rounds 500M Run 40 Goblet Squats (16K/12K) 30 Alternating… Read more »

Warm-up: Group Dynamic Jumping jacks – 25 Reps Banded pull aparts – 20 Reps Supermans – 10 reps Pre-Game: 3 Rounds (Set up & Movement Demo) 1 Rope Climb 4 Wallballs (20/14) 4 Box Jumps (24/20) 4 Kettlebell High Pulls… Read more »

Warm-up: Group Dynamic Group jog (down and back) x2 Bear Crawl (down and back) Inchworm (down and back) Enduro-Core: 5 Rounds 30 Double Unders 10 Long Sit-ups 10 Leg Overs Workout: 5 Rounds 15 Thrusters (95/65) 10 Chest to Bar… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Front Rack Stretch – :45 each side PVC Hip Swings – Front, Back, side to side 10 Reps Pre-Game: 6 Rounds 2 Front Squats (Ascending Weights) 8 AbMat Sit-ups 16… Read more »

Warm-up: Group Dynamic Arm circles – :15 big, :15 small (both direction) Sampson Stretch – :45 per side PVC OHS – 10 Reps on a 3 count     Workout: Death by EMOM (5-Minute Cycles) Minute 1: 4 Plate Burpees… Read more »