Workout of the Day

Warm-up: Group Dynamic Butt Kicks (Down and Back) High Knees (Down and Back) Inchworms (Down and Back) Workout: 15 Minute Ladder (3,6,9,12,15,18,21,etc) Deadlifts (225/135) Bar Over Burpees Endurance: Assault Bike Work Tabata Bike X2 Do a Tabata on the bike,… Read more »

Warm-up: Group Dynamic Tabata Goblet Squats For 2 min Tabata Push ups For 2 min Strength: Front Squats 5 sets – 5 Reps @70% of 1 Rep max  Workout: 21-15-9-15-21 Power Snatches (75/55) Wall Balls (20/14) 400 Meter Run B/W… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Wrist Rotations – 30 Reps Banded Front rack Stretch – 1 Min each arm Pre-Game: 6-Minute EMOM Even: 1 Round of Small Cindy (3 pull ups, 6 push ups, 9 air squats)… Read more »

Warm-up: Group Dynamic Knee to elbow Planks (both sides) – :30 on each side PVC Overhead Squat – 10 Reps (;03 descent) Butterfly Stretch – 1 min     Pre-Game: 6-Minute EMOM 4 Burpees + 4 Dumbbell Squat Snatches (Ascending Weights)… Read more »

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 »