Workout of the Day

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups – 5-4-3-2-1 Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 5 Atomic Sit ups (25/15) 5 KB Goblet Squats (16k/12k)   Workout:… 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 Squat Cleans (ascending weights) :15s Plank on Hands   Workout: For Time 300 Meter Run 10… 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   Strength: Split Jerk (12-15 Minutes) Build to a 1-Rep max   Workout: For Time… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 10 Alternating Back Rack Lunges (ascending weights) :10s Knees to Chest Hang… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, :20s of butt kicks, :20s of PVC lateral hops Banded Shoulder Stretch – 1 Minute per side   Strength: Snatch (12-15 Minutes) Build to a one rep max power… 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 5 Deadlifts (ascending weights) Single Arm DB Push Press (ascending weights)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Lat Stretch – :30s per side Couch Stretch – 1 Minute per side   Strength: Clean (12-15 Minutes) Build to a one rep max squat or power clean   Workout: 5… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Sumo Inchworm Push ups – (5-4-3-2-1)   Pre-Game: 4 Rounds (with partner) 10 min CAP Run the Stairs 5 Sumo Deadlift High… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds 30 Double Unders 3 Power Clean and Jerks (ascending weights) :15s Handstand… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Lat Pull downs – 10 Reps Per Side Banded Shoulder Rotations – 10 Reps Per side   Strength: Split Jerk (12-15 Minutes) 5 sets x 1 Rep @95-97% of 1-rep max… Read more »