Workout of the Day

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s plank on Hands – :10s of shoulder taps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 Minutes) 5 Sets x 1 Rep  Sets 1,… 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: 4 Rounds (12 Minute Cap) 150 Meter Row  3 Squat Cleans (ascending weights) 5 Jump Squats … Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row/Bike/Runner  3 Hang Power Snatches (ascending weights) 3 Strict Pull… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold / :10s of air squats  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 Minutes) 3 Sets x 3 Reps @85% of 1… 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  ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 Sets x 3 Reps… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of push ups  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 Minutes ) 5 Sets x 3 Reps @85%… Read more »

Due to the expected snowstorm and the state of emergency, we will be cancelling all classes for tomorrow (Monday, February 1st). Our original Monday programming will be shifted to Tuesday. Down below you’ll find an at home workout if you… 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  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row  3 Power Snatches… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap) 150 Meter Row OR 100 Meter Run … Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 Minutes) 5 Sets x 3 Reps @75-80% of 1 Rep Max  *Can be done as touch n’ go… Read more »