Workout of the Day

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: TNG Power Clean EMOM  EMOM x 10 Minutes  Min1: (12/8) Calorie Row OR (8/6) Calorie Runner/Bike  Min2:… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Ski/Bike 5 Power… 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  ——————————————————————————————————– Strength: Back Squat EMOM  EMOM x 10 Minutes  Min1: (12/8) Calorie Row/Runner OR… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: :45s Row/Bike/Runner (increasing intensity) Min 2: 5 Clean and Jerks (ascending… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s plank on hands – :10s of SLOW Shoulder taps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Ski/Runner/Bike  3 Squat… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Push Press EMOM  Every 2:30 Minutes x 5 Rounds  300 Meter Row/Ski OR 600 Meter Assault… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s Pause per rep – 10 SLOW Reps (5 each side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run / 250 Meter… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: TNG Power Clean EMOM  Every 2:30 Minutes x 5 Rounds … Read more »

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push Ups  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Ski/Bike… Read more »

Warm-up: Group Dynamic  Squat/Lunge Tabata – 2 Minutes  :20s bottom of squat hold – :10s of bodyweight lunges  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat EMOM  Every 2:30 Minutes x 5 Rounds  200 Meter Run /… Read more »