Workout of the Day

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes) 4 sets x 3 Reps at 85% of 1-Rep Max *3 second pause at the bottom… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded lat pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Run 3 Shoulder to Overhead… 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 Active Hang from pull up bar… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pvc lateral hops Frog Stretch – 1:30 Hold   Strength: Pause Front Squat (12-15 Minutes) 4 sets x 3 Reps at 80% of 1-Rep Max *3 second… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds (10 Minute Cap) Run the Stairs 5 Sumo Deadlift High Pulls (ascending weights) :10s… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Bird Dogs – 10 Reps per side Pigeon Stretch – 1 Minute per side   Pre-Game: 3 Rounds  150 Meter Row OR 100 Meter Run 3 Thrusters (ascending weights) :10s Hanging Knee… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds (10 Min Cap) Run the Stairs 3 Overhead Squats (ascending weights) 3 Atomic… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes) 4 sets x 3 Reps at 80% of 1-Rep Max *3 second pause at the bottom… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 Slow Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds w/ Partner Run the Stairs (together) 3 Deadlifts (ascending weights) 5 Broad Jumps   Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Clean and Jerks (ascending weights) :15s Handstand Hold OR Plank on… Read more »