Workout of the Day

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/Bike/Runner  5 Front Squats (ascending weights) *Front Squats… 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 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  3 Power… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups -5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: (10/8) Calorie Row/Bike/Runner Min 2: 5 Sumo Deadlift High Pulls (ascending weights) Min 3: 15… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  SLOW Toe Touches – 10 Reps  Couch Stretch – 1 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 1 Minute Row/Bike/Runner 3 Hang Squat Cleans (ascending weights) :15s Hanging Knee… Read more »

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push ups Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  5 Push Press (ascending… 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: EMOM x 9 Minutes Min 1: :45s Row/Bike/Runner Min 2: 5 Back… 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 Min per side  ——————————————————————————————————– Pre-Game: 3 Rounds  150 Meter Row/ 100 Meter Runner/ 300 Meter… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups -5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  30 Double Unders OR 60 Single Unders 3 Power Snatches (ascending… 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: 4 Rounds (12 Minute Cap) Run to the end of… 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: 3 Rounds  1 Minute Row/Bike/Runner 6 Alternating Front Rack Lunges (ascending weight)… Read more »