Workout of the Day

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 »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner 3 Power Snatches (ascending weights) :15s Handstand Hold OR Plank… 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: Strict Press (12 – 15 Minutes) Build to a… Read more »

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

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Squat to Stand – 10 Reps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 – 17 Minutes)  Build to a 1 Rep Max  *Retest week – Be Aggressive!… Read more »

Workouts are pre loaded until Sunday. Make sure you are looking at the right date. Enjoy!

Warm-up: Group Dynamic Plank/Push Up Tabata – 2 Minutes  :20s Plank – :10s of slow push ups  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (9 Minute Cap) 1 Minute Row/Bike/Runner 3 Power Snatches (ascending… 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: 4 Rounds  30 Double Unders OR 60 Single Unders  3 Hang Clean… Read more »