Workout of the Day

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps  Couch Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Front Squat (15 – 17 Minutes) Establish a new 1 Rep Max ——————————————————————————————————– Workout: 4 Rounds  300… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  3 Power… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (15 – 17 Minutes) Establish a new 1 Rep Max *Retest… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 Per side)  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-game: 3 Rounds (12 Min Cap) 1 Minute Row/Bike/Runner  5 Back Squats (ascending weights) :10s… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded SHoulder Rotations – 10 Per side Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner  5 Shoulder To Overhead (ascending… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Shoulder Taps  Toe Touches – 10 SLOW Reps  PVC Lat – Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength:… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Cat-Camel – 10 Slow Reps  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  Run to the driveway  3 Squat Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (15 – 17 Minutes) 3 Sets x 1 Rep @93% of 1… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Clean and Jerks (ascending… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (15 – 17 Minutes)  3 Sets x 1 Rep @93% of… Read more »