Workout of the Day

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run the stairs 5 Deadlifts (ascending weights) :20s Wall Sit ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Front Squat (12-15 Minutes) Build to a one rep max *New strength cycle starts this week (F.Squat, Snatch, Clean) ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x3 sides ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2:… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side    ——————————————————————————————————– Pre Game: 4 Rounds (12 Min Cap) (7/5) Calorie Row/Bike/Runner 3 Squat… Read more »

Warm-up: Group Dynamic    2 Minutes of movement :20s of high Knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side                    ——————————————————————————————————– Pre Game: 3 Rounds Run the stairs 10 Alternating Back Rack Lunges (ascending weights) :15s Hollow Hold… Read more »

Warm-up: Group Dynamic                       Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 30 Double Unders 5 Hang Power Cleans (ascending weights) 5 SLOW KB Goblet… Read more »

Warm-up: Group Dynamic                       Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Min per side ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2: 3-5… Read more »

Warm-up: Group Dynamic                       KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Min per side ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute cap) (7/5) Calorie row/bike/runner 3 Thrusters (ascending weights) :15s Hanging Knee raise hold ——————————————————————————————————– Workout: For… Read more »

Warm-up: Group Dynamic                       2 Minutes of Movement :20s of high knees, butt kicks, lateral hops PVC Pass Throughs – 15 Reps ——————————————————————————————————– Pre Game: 4 Rounds (w/ partner) Run the stairs 5 Power Snatches (ascending weights) 5 Plyo Push Ups… Read more »

Please make sure you are looking at the correct date for the workout of the day. The whole week is posted below. Good luck!