Workout of the Day

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Samson Stretch – 1 Minute Per side   Pre-Game: 3 Rounds 30 Switches 6 DB/KB Step Ups (ascending weights) 3 Devils Press (ascending weights)… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Squat Cleans (ascending weights) 5 Atomic Sit ups (25/15)   Workout: AMRAP x 12 Minutes… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :15s Of High Knees and Butt Kicks Sumo Inchworm Push Ups – 5-4-3-2-1 Reps   Pre-Game: 3 Rounds 150 Meter Row OR 100 Meter Run 3 Sumo Deadlift High Pulls (ascending weights) :10s… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds 30 Double Unders 20 Mountain Climbers 3 Front Squats (ascending weights)   Workout: EMOM x 20 Minutes Min 1:… Read more »

Warm-up: Group Dynamic Jumping Jacks- 30 Reps Banded Lat Pull Downs – 10 Reps Per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds (10 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Strict… Read more »

Warm-up: Group Dynamic Group Jog- 3 Laps Bird Dogs – 10 Reps per side Samson Stretch – 1 Minute per side   Pre-Game: 3 Rounds Run the Stairs 6 Back Rack Lunges (ascending weights) 5 Broad Jumps   Workout: “Chipper”… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds 30 Double Unders 3 Clusters (ascending weights) :15s Plank on Hands   Workout: AMRAP Repeat Amrap x 9 Minutes… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High Knees, Butt Kicks, PVC Lateral Hops Banded Hamstring Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the Stairs 5 KB Goblet Squats (16k/12k) 5 Deadlifts (ascending weights)… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Power Cleans (ascending weights) :10s Hanging Knee… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Overhead Squats (ascending weights) 3 Hang Power Snatches (ascending weighs)  … Read more »