Workout of the Day

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: 4 Rounds  100 Meter Run  3 Clusters (ascending weights) :15s Hollow Hold … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat / Shoulder Stretch – :30s per side x3 ——————————————————————————————————– Pre-Game: 3 Rounds  1 Minute Row/bike/Runner  3 Power Snatches (ascending weights) 3 Overhead Squats (ascending… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  250 Meter Row  3 Power Cleans (ascending weights) *Increase intensity on rower each round … Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  40 Double Unders OR 80 Single Unders  5 Deadlifts (ascending weights) :15s Hanging Knee Raise Hold  ——————————————————————————————————– Workout:… 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: 3 Rounds  100 Meter Run OR 200 Meter… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  1 Minute Row/Bike/Runner 5 Back Squats (ascending weights) :15s Plank on hands  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s Plank on hands / :10s of shoulder taps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row  3 Power Snatches (ascending weights) :15s… Read more »

Warm-up: Group Dynamic 2 minutes of movement  :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row/Runner OR 300 Meter Bike  3 Clean and Jerks (ascending weights)  5… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps   PVC Lat/Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: :45s of Double Unders OR Single Unders Min… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Squat Hold / :10s of air squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner  3 Hang Power Cleans (ascending weights)… Read more »