Workout of the Day

Warm-up: Group Dynamic   Lateral Hop Tabata – 2 Minutes Banded Hamstring Stretch – 1 Min Per side                 ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3-5 Deadlifts (ascending weights) 3 Plyo Push Ups ——————————————————————————————————– Workout: 4 Rounds 42 Double Unders 14… Read more »

Warm-up: Group Dynamic   Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Min Per side                 ——————————————————————————————————– Pre-Game: 9 Min EMOM Min1: (7/5) Calorie Row/Bike/Runner Min 2: 5… Read more »

Warm-up: Group Dynamic     Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Hang Squat Cleans (ascending weights)… Read more »

Warm-up: Group Dynamic     Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Shoulder Stretch – 1 Min Per side ——————————————————————————————————– Pre Game: 4 Rounds (12 Min Cap) Run the stairs 3 Hang Power Snatches (ascending weights) 5… Read more »

Warm-up: Group Dynamic          2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side              ——————————————————————————————————– Pre-Game: 3 Rounds (7/5) Calorie Row/Bike/Runner 3 DB Thrusters (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout: CrossFit… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes)   Build to a one rep max *Last test day for the week, go for the… Read more »

Warm-up: Group Dynamic                       Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Shoulder to Overhead (ascending weights) 3 Strict Pull Ups… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes)   Build to a one rep… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups -5-4-3-2-1 Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5 Sumo Deadlift High Pulls (ascending weights) 5… Read more »

Warm-up: Group Dynamic 2 minutes of movement :20s of high knees, butt kicks, lateral hops Banded Shoulder stretch – 1 minute per side ——————————————————————————————————– Strength: Front Squat (12 – 15 Minutes)   Build to a 1-rep max *Retest week is… Read more »