Workout of the Day

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Per side  Banded Shoulder Rotations – 10 Per side  Banded Lat/Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Snatch (15 Minutes) Establish a heavy single power OR squat snatch  *Goal… Read more »

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  6 Alternating Front Rack Lunges (ascending weights) 4 Broad Jumps  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 – 17 Minutes) Establish a heavy single  *Start of… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row/ 100 Meter Run/ 300 Meter Bike 5 Deadlifts (ascending weights) :15s… 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  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the… 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: EMOM x 9 Minutes  Minute 1: 100 Meter Run Minute 2: 5 Sumo Deadlift High… Read more »

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: 4 Rounds 150 Meter Row/ 100 Meter Run/ 300 Meter Bike 5… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  Run to the end of the driveway 5… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  High Knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  3 Power Cleans (ascending weights) 5 Hanging Knee Raises + :10s Hanging Knee… Read more »

Warm-up: Group Dynamic  Cat Camels – 10 SLOW Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) 100 Meter Run  5 Deadlifts (ascending weights) :10s Chin over bar… Read more »