Workout of the Day

Warm-up: Group Dynamic AIr Squat Tabata – 2 Minutes  :20s of a Squat Hold / :10s of Squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Front Squats (ascending weights) 6 Alternating Step… 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   ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 3 Reps @… Read more »

Warm-up: Group Dynamic High Knees / Lateral Hop Tabata -2 Minutes :20s of high Knees / :10s of lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row OR Bike  10 Jump Squats  5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  5 Sumo Deadlift High Pulls (ascending… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Air Squat Hold / :10s of Active Squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Touch N’ Go EMOM  10 Minutes  Min 1-4: 5 Reps @60% Min 5-7:… Read more »

Warm-up: Group Dynamic Toe Touches – 10 SLOW Reps  Spiderman Lunges – 5 Reps per side  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Deadlifts (ascending weights) :15s Plank on Hands  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (12 – 15 Minutes) 4 Sets @60-65% of  3 Clean Grip Deadlifts  3… 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: 3 Rounds  100 Meter Run  6 Alternating Front Rack Lunges (ascending weights) 3 Broad Jumps  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat / :10s of squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 3 Reps @ 60 – 65%… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 15 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Hang Power Snatches (ascending weights) :15s Plank on… Read more »