Workout of the Day

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (7/5) Calorie Row/Bike/Run 3 Snatches (ascending weights) :10s Chin Over Bar Hold OR Top… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (15 Minutes) Build to a one rep max *Retest week! Be aggressive and shoot for… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 3 Rounds Run the stairs 3 Hang Power Cleans (ascending weights) 3 Shoulder to… Read more »

Warm-up: Group Dynamic KB Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Front Squats (ascending weights) *from the floor :15s Hollow Hold ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 Sets x 5 Reps @55% of 1-Rep Max ——————————————————————————————————– Workout: For Time 2 Rounds… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minutes) 5 Sets x 5 Reps @55% of 1-Rep Max *Focus… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run the stairs 3 Clean and Jerks (ascending… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs- 15 Reps Samson Stretch – 1 minute per side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 5 Reps @55% of 1-Rep Max *Focus on speed… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Back Squats (ascending weights) 3 DB/KB Box Step Overs ——————————————————————————————————– Workout: Every 3 Minutes for… 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 (7/5) Calorie Row/Bike/Runner 3 Power Cleans (ascending weights) :15s Hanging Knee Raise Hold ——————————————————————————————————–… Read more »