Workout of the Day

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Sumo Inchworm Push ups – 5-4-3-2-1   Pre-Game: 4 Rounds 30 Double Unders 3 Sumo Deadlift High Pulls (ascending weights) :10s Active Hang from pull up bar   Workout: For… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the stairs 3 Shoulder to Overhead (ascending weights) 5 KB Goblet… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Squat Cleans (ascending weights) :10s Handstand Hold OR Plank on Hands… 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 3-5 Deadlifts (ascending weights) :10s Knee Raise Hold  … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Lat Stretch – :30s each direction Sumo Inchworm Push ups – 5-4-3-2-1 Reps   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Hang Power Cleans (ascending weights) :10s… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds (10 Minute Cap) Run the stairs 5 KB Goblet Squats (16k/12k) 3 Power… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold   Strength: Front Squat (12-15 Mins) Build to a one rep max   Workout: AMRAP x 18 Minutes 36… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds 30 Double Unders 3 Thrusters (ascending weights) :10s Knee to chest hold from pull up bar   Workout: 3… 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 Run the stairs 3-5 Deadlifts (ascending weights) :20s Wall Sit   Workout: Chipper For… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Games: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Squat Snatches (ascending weights)… Read more »