Workout of the Day

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 »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 300 Meter Bike  3 Front Squats (ascending weights) 3 Hanging Knee… Read more »

Warm-up: Group Dynamic High Knees/Lateral Hop Tabata – 2 Minutes  :20s of high knees – :10s of lateral hops  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Push Press (ascending weights)… 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: 4 Rounds  (9/7) Calorie Row  3 Hang Power Snatches (ascending weight) 5… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands – :10s of shoulder taps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds 200 Meter Run  5 Deadlifts (ascending weights) 3… Read more »

Warm-up: Group Dynamic High Knees/Lateral Hop Tabata – 2 Minutes :20s of High Knees – :10s of lateral hops PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run  3 Clean and Jerks (ascending… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 150 Meter Row OR 350 Meter Bike  Min 2: 5… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of High Knees, Up-Downs, Lateral Hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  30 Double Unders OR 60 Single Unders 3 Overhead Squats (ascending weights) :15s Hollow Hold … Read more »