Workout of the Day

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, :20s of butt kicks, :20s of PVC lateral hops Tempo Push ups – 10 SLOW Reps Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds Run to Millburn… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Sumo inchworm push ups (5-4-3-2-1) Banded hamstring stretch – 1 Minute per side Strength: Deadlift  5 sets x 2 Reps @85% of 1-rep max   Workout: 21-15-9-6-3 Thrusters (95/65) Toes 2… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps Single leg Glute Bridges w/ hold at top – 10 Reps Per side Double leg glute bridges – 10 Reps   Strength: Strict Press 5 sets… 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: 4 Rounds Run to Millburn Ave 3 Power Cleans (ascending weights)… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side Strength: Back Squat (10-12 Minutes) 5 sets x 2 Reps @85% of 1-rep max   Workout: For… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Hip swings – 10 Reps each direction Calf Stretch w/ Wall – 1 Minute per side Pre-Game: 4 Rounds Run to Millburn Ave 5 Hang Squat Cleans (ascending weights)… Read more »

Warm-up: Group Dynamic Banded Pull aparts – 30 Reps PVC Lat stretch – 1:30 Burgener Snatch progression Pre-Game: 4 Rounds 150 Meter Row 5 Power Snatches (ascending weights) :20 Handstand Hold   Workout: 10-1 Reps Power Snatch (115/80) Handstand Push… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous movement 1 Minute of High Knees and Butt Kicks – (alt every :15s) 1 Minute of Arm Circles big and small – (alt every :15s) PVC Pass Throughs – 15 Reps Adductor Wall… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Sumo Inchworm Push ups – (5-4-3-2-1) Banded Hamstring Stretch – 1 Minute per side Strength: Deadlift (10-12 Minutes) 5 sets x 3 Reps @80% of 1-Rep max    Workout: AMRAP 20 Minutes… Read more »

Warm-up: Group Dynamic Banded Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side Strength: Strict Press (10-12 Minutes) 5 sets x 3 Reps @80% of 1-Rep… Read more »