Workout of the Day

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the Stairs 5 KB Goblet Squats (16k/12k) 5 Deadlifts (ascending weights)… 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 Pigeon Stretch – 1  Min per side   Strength: Clean (12-15 Minutes) 5 sets x… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Min per side   Pre-Game: 4 Rounds 30 Double Unders 5 Back Squats (ascending weights) 5 Atomic Sit ups (25/15)  … Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Pull-aparts – 30 Reps PVC Lat Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Power Snatches (ascending weights) :20s Handstand Hold OR Plank on hands… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of Butt Kicks, :20s of High Knees, :20s of PVC lateral hops PVC Pass Throughs – 15 Reps Banded Shoulder Stretch – 1 Minute per side   Strength: Split Jerk (12-15 Minutes)… 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 Strength: Snatch (12 Min Cap) 5 sets x 3 Reps @65-70% of 1-Rep Max Snatches can be Squat… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Banded Front Rack Stretch – 1 Minute per side Pre-Game: 4 Rounds (10 Minute Cap) Run The Stairs 3 Power Cleans (ascending… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the Stairs 3 Hang Power Snatches (ascending weights) 5 KB Goblet Squats (16k/12k)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Toe Touches – 10 SLOW Reps Couch Stretch – 1 Minute per side Strength: Clean (12-15 Min) 5 sets x 3 Reps @70% of 1- Rep Max Cleans can be squat or… Read more »

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 5 Thrusters (ascending weights) 3 Strict Pull ups OR 5 Ring Rows   Workout: AMRAP… Read more »