Workout of the Day

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 »

Warm-up: Group Dynamic  KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 4 Rounds (8/6) Calorie Row/Bike/Runner 6 Alternating Front Rack Lunges 3 Power Cleans ——————————————————————————————————– Workout: For Time 400 Meter Run into… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Couch  Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Front Squat (12 – 15 Minutes)   5 sets x 1 Rep @85-90% of 1-Rep Max ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic     Group Jog – 3 Laps Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds 30 Double Unders 5 Shoulder to Overhead (ascending weights) :20s… 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 (12 Min Cap) Run the stairs 3 Hang Power Cleans (ascending weights) 5 Broad… Read more »

Warm-up: Group Dynamic KB Goblet Squat tabata – 2 Minutes Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes)   5 sets x 2 Reps @75-80% of 1-Rep Max ——————————————————————————————————– Workout: 4 Rounds (5 Min… Read more »

Warm-up: Group Dynamic                       Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row OR 100 Meter Runner 3 Deadlifts (ascending weights) 3 Strict Pull… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes)   5 sets x 2 Reps @75-80% of 1-Rep… Read more »

Warm-up: Group Dynamic     Group Jog – 3 Laps Squat to stand – 10 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Squats Cleans (ascending weights) 5 Tempo KB Goblet Squats (16k/12k)… Read more »

Make sure you guys are checking for the correct date as the workouts have been posted in advance!