Workout of the Day

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side Strength: Split Jerk (12 min cap) Build to a one-rep max Split… Read more »

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: 4 Rounds Calorie Row/Bike/Runner… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side Strength: Snatch (12 min cap) Build to a one-rep max squat or power snatch   Workout:  “Chipper”… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 Slow Reps Banded Hamstring Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the Stairs 5 Deadlifts (ascending weights) 10 American KB Swings (24k/16k)   Workout: 4… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Sumo Inchworm Push ups (5-4-3-2-1) Couch Stretch – 1 Minute per side Strength: Clean (12 min cap) Build to a one-rep max squat or power clean   Workout:  AMRAP x… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Frog Stretch – 1:30 Hold Pre-Game: 4 Rounds (12 min Cap) Calorie Row, Bike, Runner (9/7) 5 KB Goblet Squats (16k/12k) :20s… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the Stairs 3 Thrusters (ascending weights) 1 Round of Mini Cindy (3 pull… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side Pre-Game: 4 Rounds Run the Stairs 3 Dumbbell Hang Clean and Jerks… Read more »

Warm-up: Group Dynamic Group Jog – Down and back x3 Frankenstein Walks – Down and back Lunge and Reach – down only Tempo Push ups – 10 SLOW Reps Pre-Game: 9 Minute Emom Calorie Row/Bike/Runner (9/7) 5 Sumo Deadlift High… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, PVC lateral Hops PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side Pre-Game: 4 Rounds 30 Double Unders 5 Power Snatches (ascending weights)… Read more »