Workout of the Day

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row / Bike / Runner 3… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps  Bird Dogs W/ Pause – 10 Reps (5 Per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: (10/8) Calorie Row/Bike/Runner  Min 2: 5… 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 x3  ——————————————————————————————————– Pre-Game: 3 Rounds 1 Minute Row/Bike/Runner  5 Overhead Squats (ascending weights)  :15s Hanging Knee Raise Hold … Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of Shoulder Taps  Banded Shoulder Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Shoulder To Overhead (17 Minutes)  Establish a 1 Rep Max … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) Run to the end of the driveway  5 Thrusters (ascending weights) … Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Squat Cleans (17 Minutes)  Establish a new 1 Rep Max  *Focus on… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row/ 100 Meter Run/ 300 Meter… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  Establish a 5 Rep Max  *Retest week, be aggressive and shoot for… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x3  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Power Snatches (ascending weights)  :15s Hanging knee raise hold … Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of air squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner 3 Hang Squat Cleans (ascending… Read more »