Workout of the Day

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Frog Stretch – 1:30 Hold   Strength: Back Squat (12-15 Minutes) 5 sets x 1 Rep @90-95% of 1 Rep max  … Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 3 Squat Snatches (ascending weights) 5 KB Goblet Squats (16k/12k)   Workout: AMRAP  Repeat AMRAP x… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side   Pre Game: 9 Minute EMOM  Min 1: 150 Meter Row OR 100 Meter Runner Min 2:… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, PVC lateral Hops Samson Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) 5 sets x 3 Reps @80-85% of your 1-Rep max  … 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 Minute per side   Pre-Game: 3 Rounds  Run the stairs 3 DB/KB Hang Clean and… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Strength: Deadlift (12-15 Minutes) 5 sets x 3 Reps @80-85% of 1-Rep max   Workout: AMRAP +… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps per side Pigeon Stretch – 1 Minute Per side   Pre-Game: 4 Rounds (12 Minute Cap) Calorie Row/Bike/Runner (9/7) 3 Clusters (ascending weights) 5 Broad Jumps… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side   Strength: Back Squat (12-15 Minutes) 5 sets x 3 Reps @80-85% of 1 Rep max   Workout: 4 Rounds (3 Minutes On… Read more »

Due to the cancellation of classes on Saturday, March 2nd we will be adding a 3rd class to tomorrows schedule (Sunday, March 3rd). Class schedule is as follows, 8 am – 9am – 10 am ONLY. We will also be… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pas lateral hops Frog Stretch – 1:30 HOLD   Pre Game: 4 Rounds (12 Minute Cap) Run the Stairs 3 Squat Cleans (ascending weights) :15s Hanging Knee… Read more »