Workout of the Day

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps Stiff leg toe touches – 10 Reps Banded Shoulder stretch – 1 min each side Pre-Game: 5 Rounds 200 Meter Run 5 Hang Power Snatches 5 Deadlifts *Hang Power Snatches and… Read more »

Warm-up: Group Dynamic Tuck Jumps – 10 Reps KB Goblet squat Tabata – 2 min Samson Stretch – 1 Min each side Pre-Game: 5 Rounds 3 Back Squats (ascending weights) 6 Box Jumps 9 Ab mat sit ups   Workout:… Read more »

Warm-up: Group Dynamic High Knees (down and back) Butt Kicks (down and back) Lunges (down and back)   Pre-Game: 8-Min Emom Min 1: 2 Power Clean + 4 Front Rack Lunges (ascending weights) Min 2: :20 Handstand Hold   Workout:… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Hip Swings – 10 Reps Each way Rig Squat Hold – 1 Minute Pre-Game: 6-Minute EMOM (with Partner) Min 1: 5 Thrusters Each (ascending weights) Min 2: 5 Pull ups… Read more »

Warm-up: Group Dynamic Banded Pull a-parts – 20 Reps Banded Front Rack stretch – 1 min each side Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 8 Min Emom Min A: 3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Spiderman Lunges – 10 Reps total Samson Stretch – 1 min each side   Pre-Game: 4 Rounds  4 Man Makers 8 Med Ball slams 12 Kettlebell Squat Cleans   Workout: 4 Rounds… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 Min of High knees and Butt Kicks (alt every :15) 1 Min of Arm circles Big and Small (alt every :15) Pre-Game: 4 Rounds  3 Power Cleans (ascending weights) 9 American… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 12 Reps Sumo Deadlift High Pull Progressions Pre-Game: 8-Minute EMOM ODD: 5 Sumo Deadlift High Pulls (ascending weights) EVEN: 20 second Handstand Hold + 5 Air… Read more »

Warm-up: Group Dynamic Banded Lat Pulls – 10 Reps each side Banded Shoulder Dislocates – 10 Reps each Banded Shoulder Stretch – 1 Minute each side Pre-Game: 4 Rounds (10 min Cap) 3 Pull ups 6 Push ups 9 Box… Read more »

Warm-up: Group Dynamic High Knees (Down and Back) Butt Kicks (Down and Back) PVC OHS – 10 Reps on a 3 second tempo Pre-Game: 8-Minute EMOM Min 1: 1 Power Snatch + 2 Overhead Squats (Ascending Weights) Min 2: 8 Bar… Read more »