Workout of the Day

Warm-up: Group Dynamic Jumping Jacks – 30 reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Pigeon stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 2 Power Cleans + 1 Front Squat  (ascending weights) :15s Hollow… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 SLOW Reps Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 3 Sets x 3 Reps @90% of 1 Rep Max… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 5 Hang Squat Cleans (ascending weights) 3 Plyo Push Ups ——————————————————————————————————– Workout: 4 Rounds (5… Read more »

Warm-up: Group Dynamic                      2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (12 min cap) Run the stairs 5 Deadlifts (ascending weights) :15s Hanging… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups (5-4-3-2-1) PVC Pass Throughs – 15 Reps  Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 3 Sets x 5 Reps @80% of 1 Rep Max… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Lat stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Overhead Squats (ascending weights)… Read more »

Warm-up: Group Dynamic Jumping Jack – 30 Reps Bird Dogs – 10 Reps per side Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 3 Sets x 5 Reps @80% of 1 Rep… 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: 4 Rounds  Run the stairs 3 Thrusters (ascending weights)  5 Broad Jumps ——————————————————————————————————- Workout: For Time… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 3 Sets x 5 Reps @80% of 1 Rep Max ——————————————————————————————————– Workout: 5 Cycles (3… 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: 3 Rounds (7/5) Calorie Row/Bike/Runner 5 Push Press (ascending… Read more »