Workout of the Day

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 »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds (7/5) Calorie Row/bike/runner 3 Ground to overhead (ascending weights) 3 Strict… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes)   5 sets x 1 Rep @85-90% of 1-Rep Max ——————————————————————————————————– Workout: For Time Buy… 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 Run the stairs 3 Front Squats (ascending weights) :15s Wall Sit ——————————————————————————————————– Workout: For… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes)   5 sets x 1 Rep @85-90% of 1-Rep… Read more »