Workout of the Day

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of Shoulder Taps  Banded Shoulder Rotations – 10 Per side  Banded Shoulder Stretch – 1 Min Per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10… 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  ——————————————————————————————————– Strength: Snatch Grip Push Press (12-15 Minutes) 3 Sets x 5 Reps @60-65% of 1RM… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row/ 100 Meter Run/ 300 Meter Bike 3 Hang Squat… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Per side  Banded Shoulder Rotations – 10 Per side  Banded Lat/Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Snatch (15 Minutes) Establish a heavy single power OR squat snatch  *Goal… Read more »

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  100 Meter Run  6 Alternating Front Rack Lunges (ascending weights) 4 Broad Jumps  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 – 17 Minutes) Establish a heavy single  *Start of… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row/ 100 Meter Run/ 300 Meter Bike 5 Deadlifts (ascending weights) :15s… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of Shoulder Taps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the… Read more »

Warm-up: Group Dynamic  Jumping jacks – 30 Reps Sumo Inchworm Push Ups -5-4-3-2-1 Reps PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Minute 1: 100 Meter Run Minute 2: 5 Sumo Deadlift High… 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 150 Meter Row/ 100 Meter Run/ 300 Meter Bike 5… Read more »