Workout of the Day

Warm-up: Group Dynamic Sumo Inchworm Push ups (5-4-3-2-1) Samson Stretch – 1 min each side Calf Rig Stretch – 1 min each side Pre-Game: 3 Rounds (10 min Cap) 3 Shoulder to Overhead (ascending weights) 6 Burpees 9 Air Squats … Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps each side Banded Shoulder Rotations – 10 Reps each side Banded Front Rack Stretch – 1 Min each side Pre-Game: 5 Rounds (12 Min Cap) 200 Meter Row/ 10 Calorie… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 minutes PVC Pass Throughs – 15 Reps PVC Tempo Overhead Squats – 10 Reps (on a 3 count) Pre-Game: 4 Rounds 1 Round of Mini Cindy (3 Pull ups + 6… Read more »

Warm-up: Group Dynamic Frankenstein Walks (down and back) Single Leg floor touches (down and back) Duck Walks (down and back) Wrist wall stretch – 1 minute   Pre-Game: 4 Rounds 200 Meter Row 6 Deck Squats (25/15) 3 Thrusters (ascending… Read more »

Warm-up: Group Dynamic Tabata PVC lateral hops – 2 minutes Pigeon Stretch – 1 min each side Strength: Back Squat 5 sets – 5 Reps @65% of 1 Rep Max   Workout: 4 Rounds (1 min Stations, :15s transition) Station… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x2 High Knees (down and back) Butt Kicks (down and back) Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 4 Rounds 3 Hang Power Snatches (ascending weights) 6 Burpees 9 Calories on Rower/Bike  … Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps Single Leg stretch – 1 min each side Pre-Game: 9-Minute EMOM Min1: 3 Deadlifts (ascending weights) Min2: :20 Handstand Hold + :03 Negative Min3: Calories on Rower/Bike… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x2 Duck walk (down and back) Crab Walk (down and back) Wrist stretch against wall – 1 Minute Pre-Game: 3 Rounds 35 Double Unders 3 Front squats + 3 Back Squats +… Read more »

Warm-up: Group Dynamic 2 minutes of continuous movement 1 minute of high knees and butt kicks (alternate every :15) 1 minute of arm circles big and small (alternate every :15) Russian Babymaker – 1 minute Pre-Game: 8-Minute EMOM Min 1:… Read more »

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps each side Banded Shoulder rotations – 10 Reps each side Banded Shoulder Stretch – 1 min each side Pre-Game: 4 Rounds 1 Round of Mini Cindy (3 pull ups, 6… Read more »