Workout of the Day

Warm-up: Group Dynamic Plank/Push Up Tabata – 2 Minutes :20s Plank on Hands + :10s of Push Ups  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  5 Hang Power Snatches (ascending weights) :15s Hollow… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat HOLD + :10s of Squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 min Cap) 150 Meter Row OR 350 Meter Bike  3… 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: 3 Rounds  200 Meter Run  5 Deadlifts (ascending weights) 3 Strict Pull Ups  ——————————————————————————————————– Workout: Every 5 Minutes x 4… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Squat to Stand – 10 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds   10 Jump Squats  3 Squat Cleans (ascending weights) 1 Front Squat (ascending weights)  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes  :20s Plank + :10s of shoulder Taps PVC Lat Stretch – :30s Per side x 3  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 150 Meter Row  Min 2:… Read more »

Warm-up: Group Dynamic 2 minutes of movement :20s of High Knees, Toe Touches, Lateral Hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  5 Air Squat Lunges  5 Hang Power Cleans (ascending weights) 100 Meter Run  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold + :10s of squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  3 Power Snatches (ascending weights) 3 Overhead Squats… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Breakdancer Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 min Cap) 200 Meter Run  5 Sumo Deadlift High Pulls (ascending weights) 15… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, toe touches  Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 min Cap) 150 Meter Row  3 Power Cleans (ascending weights) :15s Active Hang… Read more »

Warm-up: Group Dynamic Plank / Push Up Tabata – 2 Minutes  :20s Plank + :10s of push ups  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: Death by Burpees Every minute on the minute x 10 minutes Min 1:… Read more »