Workout of the Day

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

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes  Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) Build to a one rep max for the day ——————————————————————————————————– Workout: For Time Buy In: 800 Meter Med-Ball… 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: 3 Rounds Run the stairs 6 Alternating Back Rack Lunges :15s Hanging Knee Raise HOLD… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) 30 Double Unders 3 Squat Cleans (ascending reps) :15s Handstand Hold… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Jerk (12-15 Minutes) 5 sets x 1 Rep @95 – 97% of 1-Rep Max   ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps per side Banded Shoulder Stretch – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 DB/KB Hang Clean… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps ——————————————————————————————————– Strength: Snatch (12-15 Minutes) 5 sets x 1 Rep @95-97% of 1-rep max ——————————————————————————————————– Workout: For Time 42 – 30 – 18 Wall… 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 OR 100 Meter Runner Min 2: 3… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 1 Rep @95-97% of 1-Rep max  ——————————————————————————————————– Workout: 4 Rounds… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds 150 Meter Row OR 100 Meter Runner 3 DB/KB Box Step ups (ascending weights)… Read more »