Workout of the Day

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row/ 100 Meter Run/ 300 Meter Bike  3 Squat Cleans (ascending weights)… Read more »

Warm-up: Group Dynamic Plank – shoulder tap tabata – 2 Minutes  :20s Plank on hands – :10s of shoulder taps  PVC Lat/Shoulder Stretch – :30s per side x3 ——————————————————————————————————– Strength: Power Snatch EMOM  EMOM x 10 Minutes  Min1: (15/12) Calorie… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Deadlifts (ascending weights)  :10s… 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  ——————————————————————————————————– Strength: Leg Endurance EMOM  Every 2 Minutes x 5 Rounds  250 Meter Row… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs w/ Pause – 10 Reps (5 Per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5 Power Cleans (ascending… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat hold / :10s of air squats  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run/ 150 Meter Row/ 300 Meter Bike … Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Squat Snatches (ascending weights)  :20s Wall Sit  ——————————————————————————————————– Workout: 10… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Minute 1: :45s Row/Bike/Runner (increasing intensity) Minute 2: 3 Hang Power… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run / 150 Meter Row / 300 Meter… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of SLOW Push Ups  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  1 minute Row/Bike/Runner  5 Deadlifts (ascending weights) … Read more »