Workout of the Day

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Thrusters (ascending weights) 3 Jump Squats (focus on the jump… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s Plank / :10s of shoulder taps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: 5 Rep Max Clean (12 – 15 Minutes) Establish a 5 rep max… Read more »

Warm-up: Group Dynamic High Knees / Lateral Hops Tabata – 2 Minutes :20s of high knees / :10s of lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Back Squats (ascending weights)… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of active squats Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (12 – 15 Minutes) Establish a heavy complex of:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Through – 15 SLOW Reps  Childs Pose – 1:30 Hold  ——————————————————————————————————– Pre-Game: 4 Rounds  30 Double Unders OR 60 Single Unders 3 Power Snatches (ascending weights) 3 Strict… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) Build to a heavy single squat OR power  *check out our… Read more »

Warm-up: Group Dynamic Plank / Mountain Climber Tabata – 2 Minutes :20s Plank – :10s of mountain climbers  PVC Lat / SHoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  3 Strict Presses (ascending… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  3 Cleans (ascending weights) :15s Hollow Hold  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, air squats, step back lunges  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 8 Minutes  Min 1: 35 Double Unders OR 70 Single Unders  Min 2:… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s Plank + :10s of Shoulder Taps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  5 Deadlifts  3 Hang Power Cleans  ——————————————————————————————————–… Read more »