Workout of the Day

Warm-up: Group Dynamic Group Jog – 3 Laps Banded lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 Sets x 1 Rep @95% of… 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: 3 Rounds (12 Min Cap) Run the driveway 2 Reps of each barbell movement… Read more »

Warm-up: Group Dynamic     Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 3 Power Snatches (ascending weights) :15s Plank on… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 1 Reps @95% of 1-Rep Max ——————————————————————————————————– Workout: Every 5 Minutes for… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Minute 1: Run the stairs Minute 2: 5 Deadlifts (ascending weights) Minute 3:… 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: 4 Rounds (12 Min Cap) 150 Meter Row OR 100 Meter Runner 3 Squat… Read more »

Warm-up: Group Dynamic 2 Minute of Movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 Sets x 3 Reps @85% of 1-Rep Max ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Front Squats (ascending weights) :15s Handstand Hold OR Plank on Hands ——————————————————————————————————– Workout: AMRAP x… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Kneeling Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minutes) 5 Sets x 3 Reps @85% of 1-Rep Max ——————————————————————————————————– Workout:… 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: 4 Rounds (7/5) Calorie Row/Bike/Runner 3 Power Snatches (ascending… Read more »