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Workout of the Day

WOD: Friday, March 2nd, 2018 (Burpee Day 27)

Posted March 1st, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps PVC Hip Swings – 10 Reps each direction PVC Tempo Overhead Squats – 10 Reps w/ :03 tempo Pre-Game: 4 Rounds 24 Switches Calories on Row/bike (12/9) 3 Overhead Squats (ascending… Read more »

WOD: Thursday, March 1st, 2018 (Burpee Day 26)

Posted February 28th, 2018 & filed under Workout of the Day.

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) Samson Stretch – 1 Minute per side Pre-Game: 9-Minute EMOM Min 1: :20 Handstand Hold/ :30… Read more »

WOD: Wednesday, February 28th, 2018 (Burpee Day 25)

Posted February 27th, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic Tuck Jumps – 10 Reps Rig Squats + Hold – 10 Reps + 1 Minute hold Pigeon Stretch – 1 Minute Per side Pre-Game: 3 Rounds 200 Meter Run 10 KB Goblet Squats (16k/12k) 5 Deck Squats… Read more »

WOD: Tuesday, February 27th, 2018 (Burpee Day 24)

Posted February 26th, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Lat Stretch – 1 Minute Banded Hamstring stretch – 1 Minute per side Pre-Game: 4 Rounds 200 Meter Row 10 American KB Swings (16k/12k) 5 Deadlifts (ascending weights)  … Read more »

WOD: Monday, February 26th, 2018 (Burpee Day 23)

Posted February 25th, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Very Slow Toes Touches – 10 Reps Couch Stretch – 1 Minute per side Strength: Front Squat (12-15 minutes) Establish a new 1-Rep max    Workout: 10 Rounds 9 Power… Read more »

WOD: Sunday, February 24th, 2018 (Burpee Day 22)

Posted February 24th, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 Minute of High knees and Butt Kicks (alternating every :15) 1 Minute of Arm Circles big and small (alternating every :15) Banded Front Rack Stretch – 1 Minute Per side Pre-Game: 5… Read more »

WOD: Saturday, February 23rd, 2018 (Burpee Day 21)

Posted February 23rd, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps Inchworm Push ups – 10 Reps Pre-Game: 4 Rounds Calories on Rower (10/8) 6 Dumbbell Hang Clean and Jerks (3 each arm, ascending weights) :30 Plank… Read more »

WOD: Friday, February 23rd, 2018 (Burpee Day 20)

Posted February 22nd, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic High Knees (down and back) Butt Kicks (down and back) Walk on Toes (down and back) Walk on Heels (down and back) Calf Stretch – 1 Minute each side Pre-Game: 5 Rounds (10 Minute Cap) 20 Switches… Read more »

WOD: Thursday, February 22nd, 2018 (Burpee Day 19)

Posted February 21st, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic Banded Lat pull downs – 10 Reps per side Banded Rotations – 10 Reps per side Banded shoulder stretch – 1 Minute per side Pre-Game: 4 Rounds Run to Millburn Ave 5 Push Presses (ascending weights) 1… Read more »

WOD: Wednesday, February 21st, 2018 (Burpee Day 18)

Posted February 20th, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic Group Jog (down and back) x3 Sumo Inchworm Push ups (5-4-3-2-1) Wrist stretch w/ wall (1 Minute) Pre-Game: 4 Rounds 5 Sumo Deadlift High Pulls 10 Calorie Row/Bike :20 Handstand Hold / :30 Plank    Workout: “Chipper”… Read more »

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Today's WOD

WOD: Tuesday, July 1st, 2025

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-into-

2 – 4 – 6 – 8 – 10 

  • Handstand Push Ups 
  • Power Cleans (115/85) 

-Then-

  • 500 Meter Run 

-into-

10 – 8 – 6 – 4 – 2 

  • Power Cleans (115/85) 
  • Handstand Push Ups 

*RX+: Barbell Weight (135/95) 

*CRX: Barbell Weight (155/105) / Strict Handstand Push Ups

*Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with ab-mats 
  • Plyo Box HSPU (same reps) 
  • Hand Release Push Ups (Reps x2) 
  • DB Strict Press (same reps but per side) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-into-

2 – 4 – 6 – 8 – 10 

  • Handstand Push Ups 

4 – 8 – 12 – 16 – 20 

  • Rage Balls (20/15) 

-Then-

  • 500 Meter Run 

-into-

20 – 16 – 12 – 8 – 4 

  • Rage Balls (20/15) 

10 – 8 – 6 – 4 – 2 

  • Handstand Push Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-inch hold 
Posted in Workout of the Day | Comments Off on WOD: Tuesday, July 1st, 2025

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