Workout of the Day

Warm-up: Group Dynamic High Knees/Lateral Hop Tabata – 2 Minutes :20s of High Knees – :10s of lateral hops PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run  3 Clean and Jerks (ascending… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 150 Meter Row OR 350 Meter Bike  Min 2: 5… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of High Knees, Up-Downs, Lateral Hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  30 Double Unders OR 60 Single Unders 3 Overhead Squats (ascending weights) :15s Hollow Hold … Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat Hold + :10s of squats  Samson Stretch – 1 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Squat Cleans (ascending weights) 3 Strict Pull… Read more »

Warm-up: Group Dynamic Plank/Shoulder Tap Tabata – 2 Minutes  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds  (10/8) Calorie Row  5 Shoulder to Overhead (ascending weights) :15s Plank on Hands  ——————————————————————————————————– Workout: Every 4 Minutes… 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  100 Meter Run  3 Deadlifts (ascending weights) 5 Strict Hanging Knee Raises  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold + :10s of jump squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: Death by Burpees  EMOM until failure or until Cap (10 min) Min… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes  :20s Plank + :10s of shoulder taps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: EMOM x 8 Minutes  Min 1: 150 Meter Row OR 400… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high Knees, Butt Kicks, Lateral hops  Childs Pose – 1:30 HOLD ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  3 Power Cleans (ascending weights) 3 Shoulder to Overhead* Rd1: Strict Press, Rd2:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps  Banded Hamstring stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  5 Sumo Deadlift High Pulls  3 Tempo Push Ups  ——————————————————————————————————– Workout: For Time  18 – 15… Read more »