Workout of the Day

Warm-up: Group Dynamic Sumo Inchworm Push Ups (5-4-3-2-1) PVC Pass Throughs – 15 Reps PVC Lat Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 5 Sets x 1 Rep @90% of 1 Rep… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Front Squats (ascending weights) 3 Plyo Push Ups ——————————————————————————————————– Workout: 4… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 5 Sets x 1 Rep @90% of 1 Rep Max… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————- Pre-Game: 4 Rounds  Run the stairs 3 Power Cleans (ascending weights)  3 Shoulder to Overhead… 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 (12 – 15 Minutes) 5 Sets x 1 Rep @90% of 1 Rep Max… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Wrist Floor Stretch – :30s per side x 3 ——————————————————————————————————– Pre Game: 3 Rounds (7/5) Calorie Row/Bike/Runner 3 Hang Power Snatches (ascending weights) :15s Hollow Hold… Read more »

Warm-up: Group Dynamic KB Goblet squat tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Clusters (ascending weights) :15s Plank On hands ——————————————————————————————————– Workout: 4 Rounds (4 Minutes ON… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 5 Sets x 3 Reps @80-85% of… 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 150 Meter Row OR 100 Meter Runner 3 Squat Cleans (ascending weights)  3 Strict… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 5 Sets x 3 Reps @80-85% of 1… Read more »