Workout of the Day

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Banded Lat Pull Downs – 10 Reps per side Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 1 Minute Row OR Bike  3 Power… 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  ——————————————————————————————————– Pre-Game: 4 Rounds  30 Double Unders OR 60 Single Unders  5 Deadlifts… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat / Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  (10/8) Calorie Row / Bike / Runner  3 Shoulder to overhead… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: 150 Meter Row OR 300 Meter Bike … 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: 3 Rounds  (9/7) Calorie Row/Bike/Runner  3-5 Hang Power Cleans (ascending weights) :15s Hollow… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s plank on hands + :10s of shoulder taps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row  3 Squat Snatches (ascending weights) 3… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Spiderman Lunges – 10 Reps per side  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  3 Lungesters (ascending weights) :10s Chin Over Bar Hold  ——————————————————————————————————– Workout:… 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 Bike  2 Power Cleans (ascending weights) :20s Wall Sit ——————————————————————————————————–… 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 x3 ——————————————————————————————————– Strength: Strict Press/Plank EMOM  EMOM x 10 Minutes Odd Minutes: 5 Strict… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s squat hold / :10s of air squats Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  20 Single Unders + 10 Double Unders  3 Front Squats (ascending weights)… Read more »