Workout of the Day

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups -5-4-3-2-1 Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5 Sumo Deadlift High Pulls (ascending weights) 5… Read more »

Warm-up: Group Dynamic 2 minutes of movement :20s of high knees, butt kicks, lateral hops Banded Shoulder stretch – 1 minute per side ——————————————————————————————————– Strength: Front Squat (12 – 15 Minutes)   Build to a 1-rep max *Retest week is… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side                  ——————————————————————————————————– Pre-Game: 4 Rounds Run to the driveway 3 Back Squats (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout: 21 Minute Ladder 3, 6,… Read more »

Warm-up: Group Dynamic                       Group Jog – 3 Laps Spider-Man Lunges – 10 Per Side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (7/5) Calorie Row/Bike/Runner 3 Ground to Overhead (ascending weights) 5 Plyo Push Ups ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes)   5 sets x 3 Reps @55-60% of 1-Rep Max *Last day of our deload week,… Read more »

Warm-up: Group Dynamic                       Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Overhead Squats (ascending weights) :15s Plank on hands ——————————————————————————————————– Workout: For Time -(24/21)… 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 ——————————————————————————————————– Strength: Clean (12 – 15 Minutes)   5 sets x 3 Reps @55 – 60%… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps 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 Hang… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Front Squat (12 – 15 Minutes)   5 sets x 5 Reps @55 – 60% of 1 Rep max *Deload week… 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: 9 Minute EMOM Min1: 150 Meter Row OR 100 Meter Runner Min 2: 5 Sumo Deadlift… Read more »