Workout of the Day

Warm-up: Group Dynamic Plank/Push Up Tabata – 2 Minutes  :20s Plank – :10s of slow push ups  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (9 Minute Cap) 1 Minute Row/Bike/Runner 3 Power Snatches (ascending… 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  30 Double Unders OR 60 Single Unders  3 Hang Clean… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 – 17 Minutes) 5 Sets x 1 Rep  Sets 1, 2, and 3:… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Runner 3 Front Squats (ascending weights) :15s Hollow Hold  ——————————————————————————————————–… 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  ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 Sets x 1… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of Jump Squats  Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner… 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  ——————————————————————————————————– Strength: Back Squat (15 Minutes) 5 Sets x 1 Rep  Sets 1,… Read more »

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 (12 Minute Cap) 150 Meter Row  3 Squat Cleans (ascending weights) 5 Jump Squats … Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row/Bike/Runner  3 Hang Power Snatches (ascending weights) 3 Strict Pull… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold / :10s of air squats  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 Minutes) 3 Sets x 3 Reps @85% of 1… Read more »