Workout of the Day

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s bottom of squat hold + :10s of air squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Min 1: :45s Row/Bike/Runner Min 2: 5 Back… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 3 Rounds  150 Meter Row/ 100 Meter Runner/ 300 Meter… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups -5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  30 Double Unders OR 60 Single Unders 3 Power Snatches (ascending… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of shoulder taps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run to the end of… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of air squats Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  1 Minute Row/Bike/Runner 6 Alternating Front Rack Lunges (ascending weight)… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side Banded Lat-Hips Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row/ 300 Meter Bike/ 100 Meter… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Spiderman Lunges – 10 Reps per side  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner 5 Front Squats (ascending weights) :15s Plank on hands *Front Squats… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes :20s bottom of squat hold / :10s of jump squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  1 Minute Row/Bike/Runner 3 Squat Snatches (ascending weights) *Try a… Read more »

Warm-up: Group Dynamic  Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) 150 Meter Row/ 100 Meter Runner/ 300 Meter Bike 3 Shoulder to Overhead (ascending… Read more »

Warm-up: Group Dynamic  2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15-17 Minutes) Build to a one rep max  ——————————————————————————————————– Workout: Every 3 Minutes x… Read more »