Workout of the Day

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Bottom of Squat Hold – 1 Min  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 3 Reps @85% of 3 Rep Max  2… Read more »

Workouts are pre-programmed up until Sunday. Make sure you are clicking on the correct day!

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 Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner  5 Deadlifts (ascending weights) 5… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Leg Endurance EMOM  EMOM x 10 Minutes  Min 1: 5 Pause Front Squats (135/95)  Min 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: 3 Rounds  200 Meter Run  5 Shoulder to Overhead (ascending… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Cat-Camel – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 – 17 Minutes)  3 Sets x 3 Reps @75% of… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Banded Lat Pull Downs – 10 Reps per side  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Hang Power Cleans (ascending weights)  :15s Hanging… 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  ——————————————————————————————————– Strength: Back Squat (15-17 Minutes) 3 Sets x 3 Reps @75% of 3… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 8 Minutes Min 1: (10/8) Calorie Row/Bike/Runner  Min 2: 5 Deadlifts + 5… Read more »