Workout of the Day

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Upper Body Endurance  3 Sets  1 Minute of Max Shoulder to Overhead… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  1 Minute Row OR Bike  6 Alt Front Rack Lunges… 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  ——————————————————————————————————– Strength: Power Cleans (15 – 17 Minutes)  3 Sets x 2… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of shoulder taps  Banded Shoulder Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  3 Hang Power Snatches (ascending… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Single Leg Glute Bridges w/ pause – 10 Per side Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (15 – 17 Minutes) 3 Sets x 2 Reps @92% of… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 100 Meter Run  Min 2: 5 Deadlifts (ascending… 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  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway … Read more »

Warm-up: Group Dynamic Cat – Camels – 10 SLOW Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat-Shoulder Stretch – :30s Per side x 3  ——————————————————————————————————– Strength: Upper Body Endurance  In a 6 Minute Window Establish a heavy single… 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: 3 Rounds  1 Minute Row/Bike/Runner  5 Power Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic Plank – Push up Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW Push ups Samson Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Power Cleans (15 – 17 Minutes) 3 Sets x 3… Read more »