Workout of the Day

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps PVC Hip Swings – 10 Reps each Side Spiderman Lunges – 10 Reps (Hold for 3 seconds at each lunge) Pre-Game: 8-Minute EMOM Even: 5 Thrusters (working up to the WOD… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Bear Crawl (down and back) Crab Walk (down and back) Pre-Game: 6-Minute EMOM Even: 13/10 Calorie Row Odd: 6 Burpee Box Jump Overs (24/20) Workout: 21 Rounds (30-Minute Cap) 7 Ring Push-ups… Read more »

Warm-up: Group Dynamic 2 Mins of Continuous Movement 1 min of High Knees and Butt Kicks (Alt every 15 seconds) 1 min of Arm Circles big and small (Alt every 15 seconds) Glute Bridges – 15 Reps Pre-Game: 3 Rounds… Read more »

Warm-up: Group Dynamic Burpee Roxanne Pre-Game: 3 Rounds 30 Double Unders 3 Squat Cleans (75/55) 3 Pull ups Workout: Hero WOD “Badger” – 3 Rounds (35 min cap) 30 Squat Cleans (95/65) 30 Pull ups 800 meter Run Core: 5… Read more »

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 »