Workout of the Day

Warm-up: Group Dynamic 2 Minute of movement  :20s of high knees, butt kicks, lateral hops  Cat-Camel – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: 3 Position Snatches (15 Minutes) 4 Total Sets… Read more »

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 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner  5 Sumo Deadlift High Pulls… 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: Snatch (Power OR Squat) – 15-17 Minutes  3 Sets x… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of Push Ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run  5 Hang Power Cleans (ascending… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 – 17 Minutes) 3 Sets x 3 Reps @80% of 1… Read more »

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 ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Minute 1: 100 Meter Run  Minute 2: 5 Power… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Front Squats (ascending weights) :15s Hanging… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Frog Stretch – 1:30 HOLD  ——————————————————————————————————– Strength: Snatch Pulls (15 Minutes) 5 Sets x 3 Reps  *All sets to be done at your 1 Rep… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5… 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  ——————————————————————————————————– Strength: Snatch (Power or Squat) 15-17 Minutes 3 Sets x 3… Read more »