Workout of the Day

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 (12 Min Cap)  100 Meter Run  5 Thrusters (ascending weights)  5 Tempo Push Ups … Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  200 Meter Run  5 Deadlifts… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s SLOW Shoulder Taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min1: 100 Meter Run  Min 2: 5… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Samson Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway 3 Squat Cleans… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike  5 Squat Snatches (ascending weights)  :15s Hanging… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway  3 Deadlifts  3 Hang… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of slow shoulder taps  Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Jerk (17 Minutes) Establish a new 1 Rep Max… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row / 100… Read more »

Warm-up: Group Dynamic Squat-Lunge Tabata – 2 Minutes  :20s bottom of squat hold – :10s of Stationary lunges Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  Establish a new 3 Rep Max  *Decide on a… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run … Read more »