Workout of the Day

Warm-up: Group Dynamic Tabata KB Goblet Squat Hold – 2 minutes Samson Stretch – 1 minute each side Wrist stretch w/ wall – 1 minute Strength: Thruster (10 minute Cap) Build to a heavy Cluster   Workout: For Time 27-21-15-9… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – 1 Minute Pre-Game: 4 Rounds 300 Meter Row 3 Dumbbell Man Makers (ascending weights) 1 Round of Mini Cindy (3 Pull ups,… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 High Knees (down and back) Butt Kicks (down and back) Frankenstein Walks (down and back) Pre-Game: 9 Min Emom    Min1: 10 Shuttle Runs (25ft) Min 2: 10 American KB Swings… Read more »

Warm-up: Group Dynamic Banded Pull downs – 10 Reps each side Banded Shoulder rotations – 10 Reps each side Banded Shoulder stretch – 1 Minute each side Strength: Power Snatch Emom X 10 minutes Minutes 1-3: Triples (65-70%) Minutes 4-7:… Read more »

Warm-up: Group Dynamic Banded Pull aparts – 30 Reps Sumo Inchworm Push ups (5-4-3-2-1) Couch Stretch – 1 Min each side   Pre-Game: 4 Rounds Calories on Rower/Bike (12/9) 6 Burpees 3 Sumo Deadlift High Pulls   Workout: AMRAP 15… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps PVC Hip Swings – 10 Reps each direction Frog Stretch – 2 Minutes Strength: Front Squats (10 minute Cap) 6 sets – 2 Reps @85% of 1 Rep Max   Workout:… Read more »

Warm-up: Group Dynamic Group Jog(down and back) x3 Butt Kicks (down and back) Bear Crawl (down and Back) Rig Squat Hold – 1 Minute Pre-Game: 5 Rounds (with partner) 10 min cap 3 Back Squats (ascending weights) 6 Burpees 9… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Tempo PVC Overhead Squats – 10 Reps (3 count down) Burgener Progression   Strength: Power Snatch 10 Minutes to build to a 1 Rep max Power Snatch   Workout: For… Read more »

Warm-up: Group Dynamic 2 Minutes of continuous movement 1 Minute of high knees and butt kicks (alternating ever :15) 1 Minute of arm circles (alternating big and small every :15) Sumo Inchworms Push ups (5-4-3-2-1) Pre-Game: 4 Rounds 5 Front… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Chest Openers with Rig – 1 Min each side Strength: Push Jerk 10 Minutes to establish a heavy single Push Jerk    Workout: 4… Read more »