Workout of the Day

Warm-up: Group Dynamic 2 minutes of movement :20s of high knees, butt kicks, lateral hops Half Kneeling Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  10 Rounds (5 Per side) 12 DB/KB Deadlifts  9 DB/KB Hang Cleans… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat + :10s Active Squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: 800 Meter Run 21 – 15 – 9 – 15… Read more »

Warm-up: Group Dynamic Push Up/Plank Tabata – 2 Minutes :20s Plank + :10s of push ups Pigeon Stretch – 1 minute per side ——————————————————————————————————– Workout: AMRAP x 16 Minutes 4 Strict Pull Ups 8 DB/KB Devils Press (4 Per side)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC (Broomstick) Pass Throughs – 20 Reps ——————————————————————————————————– Workout: For Time 5 – 10 – 15 – 20 – 15 – 10 – 5 DB/KB… 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: 5 Rounds (3 Minutes ON / 1 Minute OFF) 10 DB/KB Lunges (5 per side) 10… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat / :10s of squatting Couch stretch – 1 Minute per side ——————————————————————————————————– Workout: 16 Minute Ladder 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22,… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Inchworm Walk Outs – 5 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: Every 4 Minutes x 5 Rounds 300 Meter Run 12 DB/KB Snatch (6 Per side) 9 Hand… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of the squat Hold / :10s of squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Rounds 400 Meter Run 16 DB/KB Swings (8 per side) 12… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC (Broomstick) Pass Through – 20 Reps ——————————————————————————————————– Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF) 9 DB/KB Sumo High Pulls (Per side) 6 DB/KB Push Press (Per… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high Knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: 60 Jumping Lunges -Then- 4 Rounds 30 Double Unders 15 DB/KB Goblet… Read more »