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Workout of the Day

WOD: Monday, March 5th, 2018 (Burpee Day 30)

Posted March 4th, 2018 & filed under Workout of the Day.

Warm Up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Banded Pull aparts – 30 Reps Banded Hamstring Stretch – 1 Minute per side Pre Game: 4 Rounds 200 Meter Row (10 Cal Bike) 5 Shoulder 2 Overhead (ascending… Read more »

WOD: Sunday, March 4th, 2018 (Burpee Day 29)

Posted March 3rd, 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 Enduro-Core: 4 Rounds (12 Minute cap) 200 Meter Run 25 Ab Mat… Read more »

WOD: Saturday, March 3rd, 2018 (Burpee Day 28)

Posted March 2nd, 2018 & filed under Workout of the Day.

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Sumo Inchworm Push ups (5-4-3-2-1) Couch Stretch – 1 Minute Per side Pre-Game: 4 Rounds Calories on Row/Bike (10/8) 5 Dumbbell Squats (ascending weights) 1 Squat Clean (ascending weights)  … Read more »

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 »

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Today's WOD

WOD: Friday, July 4th, 2025 (7:30, 8:30, 9:30 ONLY!!)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Thrusters (ascending weights) 
  • 3 Strict Pull Ups 

——————————————————————————————————–

Workout: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Thrusters (105/75) 
  • 8 Pull Ups 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*RX+: 8 Thrusters (115/85) AND 8 Chest 2 Bar Pull Ups 

*CRX: 4 Thrusters (155/105) AND 4 Bar/Ring Muscle Ups 

*One Score: total # of rounds + reps completed in 20 min 

——————————————————————————————————–

Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 12 DB Thrusters (50/35) *6 per side 
  • 8 Pull Ups 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*One Score: total # of rounds + reps completed in 20 min 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
Posted in Workout of the Day | Comments Off on WOD: Friday, July 4th, 2025 (7:30, 8:30, 9:30 ONLY!!)

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