Workout of the Day

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Pull-aparts – 30 Reps PVC Lat Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Power Snatches (ascending weights) :20s Handstand Hold OR Plank on hands… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of Butt Kicks, :20s of High Knees, :20s of PVC lateral hops PVC Pass Throughs – 15 Reps Banded Shoulder Stretch – 1 Minute per side   Strength: Split Jerk (12-15 Minutes)… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups – (5-4-3-2-1) Banded Hamstring Stretch – 1 Minute per side Strength: Snatch (12 Min Cap) 5 sets x 3 Reps @65-70% of 1-Rep Max Snatches can be Squat… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Banded Front Rack Stretch – 1 Minute per side Pre-Game: 4 Rounds (10 Minute Cap) Run The Stairs 3 Power Cleans (ascending… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the Stairs 3 Hang Power Snatches (ascending weights) 5 KB Goblet Squats (16k/12k)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Toe Touches – 10 SLOW Reps Couch Stretch – 1 Minute per side Strength: Clean (12-15 Min) 5 sets x 3 Reps @70% of 1- Rep Max Cleans can be squat or… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold Pre-Game: 4 Rounds  Run the Stairs 5 Thrusters (ascending weights) 3 Strict Pull ups OR 5 Ring Rows   Workout: AMRAP… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pvc lateral hops Sumo Inchworm Push ups (5-4-3-2-1) PVC Lat Stretch – 1 Minute per side Pre-Game: 4 Rounds (12 Minute Cap) Run the Stairs 3 Power… Read more »

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side Strength: Split Jerk (12 min cap) Build to a one-rep max Split… Read more »

Warm-up: Group Dynamic Group Jog – down and back x3 High Knees – down and back Butt Kicks – down and back Frankenstein Walks – down and back Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds Calorie Row/Bike/Runner… Read more »