Workout of the Day

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold   Pre-game: 4 Rounds Run the stairs 3 Thrusters (ascending weights) :10s Active Hang from pull up bar   Workout: For… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side   Strength: Pause Front Squat (12-15 Mins) 4 sets x 2 Reps @95% of 1-Rep max *3 second pause at the bottom… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds 30 Double Unders 5 Atomic Sit ups (25/15) 3 Overhead Squats (ascending weights)   Workout: 4 Rounds (1 Minute stations,… 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: 4 Rounds  150 Meter Row OR 100 Meter Run 3… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the stairs 3 Squat Cleans (ascending weights) 5 Broad Jumps   Workout: For Time… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, pvc lateral hops Couch Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes)  4 sets x 2 Reps @95% of 1-Rep max *3… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute Per side   Pre-Game: 3 Rounds 150 Meter Row OR 100 Meter Runner 5 Atomic Sit ups (25/15) 3 Thrusters… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the stairs 3-5 Deadlifts (ascending weights) :10s Hanging Knee Raise Hold   Workout:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Frog Stretch – 1:30 Hold   Strength: Pause Front Squat (12-15 Mins) 4 sets x 2 Reps @90% of 1-Rep max *3 second pause at the bottom of each rep… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, butt kicks, pvc lateral hops Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Power Snatches (ascending weights) 20 Mountain Climbers   Workout:… Read more »