Workout of the Day

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds 30 Double Unders 5 Thrusters (ascending weights) 5 Atomic Sit ups (25/15)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – 1 Minute Hold Pre-Game: 4 Rounds 150 Meter Row/Runner 3 Power Snatches (increasing weights) :20s Plank   Workout: AMRAP x 18 Minutes… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, and PVC lateral hops Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side Pre-Game: 4 Rounds Run The Stairs 5 Deadlifts (Increasing weights)… Read more »

Warm-up: Group Dynamic Group Jog – 3 laps Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side Pre-Game: 4 Rounds Calorie Bike/Row/Runner (9/7) 3 Hang Clean and Jerks (ascending weights) 3 Strict… 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 Pre-Game: 4 Rounds Run the stairs 5 Sumo Deadlift High Pulls (ascending weights) 5 Broad Jumps   Workout: 4… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Tempo Overhead Squats (ascending weights) Frog Stretch – 1:30 Hold Pre-Game: 4 Rounds Calorie Runner/Bike (9/7) 5 Atomic Sit ups 3 Overhead Squats (ascending weights)   Workout: AMRAP x… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Frankenstein Walks (down and back) Duck walks (down) Couch Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the stairs 3 Power Cleans (ascending weights) 3 Front Rack lunges (ascending… Read more »

Warm-up: Group Dynamic 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 PVC Lat Stretch – 1 Minute hold Pre-Game: 4… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Sumo Inchworm Push Ups (5-4-3-2-1) Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the stairs 5 Front Squats (ascending weights) 5 Broad Jumps   Workout: For Time Buy… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps 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 (12 Minute Cap) Calorie… Read more »