Workout of the Day

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: 3 Rounds  150 Meter Row OR 300 Meter Bike  10 Alternating Step… 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: 4 Rounds  100 Meter Run  5 Deadlifts (ascending weights) :15s… 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 ——————————————————————————————————– Strength: Touch N’ Go Clean EMOM EMOM x 10 Minutes  Minutes 1-4: 5… 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  5 Sumo Deadlift… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (12 – 15 Minutes) 4 Sets  1 Clean Grip Deadlift  2 Cleans (Power or… Read more »

Warm-up: Group Dynamic Plank / Push Up Tabata – 2 Minutes :20s Plank on hands / :10s of Push ups  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  150 Meter Row  3 Power Snatches (ascending weights) 5… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 3 Sets x 2 Reps @90%  2 Sets x 1… 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 ——————————————————————————————————– Pre-Game: 3 Rounds (9 Min Cap) 200 Meter Run  5 Thrusters (ascending weights)… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Throughs – 10 SLOW Reps  PVC Lat / Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Power Snatches (ascending weights)… 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 ——————————————————————————————————– Strength: Touch N’ Go EMOM  EMOM x 10 Minutes  Minutes 1-4: 5… Read more »