Workout of the Day

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold / :10s of jump squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 2 Reps @80-85%  *Focus… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Throughs – 15 SLOW Reps Childs Pose – 1:30 HOLD  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  3 Power Snatches (ascending weights) 3 Strict Pull Ups ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row  3-5 Deadlifts (ascending weights) 5 Tempo Air Squats … Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands / :10s of Shoulder Taps  PVC Lat / Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Touch N’ Go EMOM  EMOM x 10… 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  Min 1: 150 Meter Row  Min 2: 3 Squat Snatches (ascending weights) Min… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Clean Complex (12 – 15 Minutes) 4 Sets @70-75% of: 2 Clean Grip Deadlifts  3… Read more »

Warm-up: Group Dynamic AIr Squat Tabata – 2 Minutes  :20s of a Squat Hold / :10s of Squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Front Squats (ascending weights) 6 Alternating Step… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s Plank on hands / :10s of shoulder taps  Pigeon Stretch – 1 Minute per side   ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 3 Reps @… Read more »

Warm-up: Group Dynamic High Knees / Lateral Hop Tabata -2 Minutes :20s of high Knees / :10s of lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row OR Bike  10 Jump Squats  5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  5 Sumo Deadlift High Pulls (ascending… Read more »