Workout of the 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   ——————————————————————————————————– Strength: Front Squats (15 Minutes) 5 Sets x 3 Reps @80% of 1… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Cat-Camel – 10 Reps (5 of each) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Deadlifts (ascending weights) :15s Hollow Hold  ——————————————————————————————————– Workout: AMRAP… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups -5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (15 Minutes) 5 Sets x 3 Reps @75 – 80% of 1RM  *Continue to stick… 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 Run to the end of the driveway 5… Read more »

Warm-up: Group Dynamic  High Knees – Lateral Hop tabata – 2 Minutes  :20s High Knees – :10s Lateral Hops  Bird Dogs – 10 SLOW Reps (5 Per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Reps per side  Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Jerk (15 Minutes) 5 Sets x 3 Reps @65 – 70% of… 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: 3 Rounds  (9/7) Calorie Row/Bike/Runner 5 Power Snatches (ascending weights) :15s Handstand… Read more »

Warm-up: Group Dynamic  2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Banded Hamstring Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Front Squat (15 Minutes) 5 Sets x 5 Reps @65-70% of 1 Rep Max *Focus… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of jump squats Banded Shoulder Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row/ 100 Meter Runner/… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Clean (15 Minutes) 5 Sets x 3 Reps @65-70% of 1 Rep Max  *Do… Read more »