Workout of the Day

Warm-up: Group Dynamic Toe Touches – 10 SLOW Reps  Spiderman Lunges – 5 Reps per side  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Deadlifts (ascending weights) :15s Plank on Hands  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (12 – 15 Minutes) 4 Sets @60-65% of  3 Clean Grip Deadlifts  3… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  6 Alternating Front Rack Lunges (ascending weights) 3 Broad Jumps  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat / :10s of squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 3 Reps @ 60 – 65%… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 15 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Hang Power Snatches (ascending weights) :15s Plank on… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Thrusters (ascending weights) 3 Jump Squats (focus on the jump… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s Plank / :10s of shoulder taps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: 5 Rep Max Clean (12 – 15 Minutes) Establish a 5 rep max… Read more »

Warm-up: Group Dynamic High Knees / Lateral Hops Tabata – 2 Minutes :20s of high knees / :10s of lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Back Squats (ascending weights)… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of active squats Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (12 – 15 Minutes) Establish a heavy complex of:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Through – 15 SLOW Reps  Childs Pose – 1:30 Hold  ——————————————————————————————————– Pre-Game: 4 Rounds  30 Double Unders OR 60 Single Unders 3 Power Snatches (ascending weights) 3 Strict… Read more »