Workout of the Day

Warm-up: Group Dynamic PVC Lateral hop Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Deadlifts (ascending weights) :15s Plank on hands… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Lat Stretch – :30s per side Samson Stretch – 1 Minute per side   Pre-Game: 3 Rounds (12 Minute Cap) Run the stairs 3 Front Squats (ascending weights) 3 Strict Pull… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Pull aparts – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Air Runner 3 Sumo Deadlift High Pulls… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pvc lateral hops Pigeon Stretch – 1 Minute Per side   Strength: Clean Complex (12-15 Minutes) 4 sets @90% of 1 Rep Max Clean (Power OR Squat)… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the stairs 3 Hang Squat Cleans (ascending weights) :15s Wall Sit   Workout: 4 Rounds (4 Minutes On… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps Per side Banded Shoulder Stretch – 1 Minute Per side   Strength: Snatch Complex (12-15 Minutes) 4 sets @90% of 1 Rep Max Snatch (Power OR… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 3 Rounds  150 Meter Row OR 100 Meter Runner :15s Hollow Hold 3 Deadlifts (ascending weights)   Workout: “Chipper”  800… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 3 Hang Power Snatches (ascending weights) 3 Power Cleans (ascending weights)  … Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 3 Thrusters (ascending weights) :15s Handstand Hold OR Plank on Hands… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 3 Rounds  30 Double Unders 3 Squat Snatches (ascending weights) :10s Knee Raise Hold   Workout: For Time 15-12-9-6-3  Toes 2… Read more »