Workout of the Day

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps Tuck Jumps – 10 Reps Single leg Glute bridges – 10 SLOW reps per side Couch Stretch – 1 Minute Per side   Pre-Game: 4 Rounds 200 Meter Row 5 Back… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Duck Walks (down and back) Inchworm (down and back) Hamstring stretch – 1 Minute per side   Pre-Game: 4 Rounds Run to Millburn Avenue 10 Atomic Sit ups (25/15) 5 Deadlifts… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Banded Pull aparts – 30 Reps Calf stretch on Rig – 1 Minute Per side Strength: Hang Power Clean (10-12 Minutes) Build to a heavy double or work on cleaning… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 Minute of High Knees and Butt Kicks (alt every :15) 1 Minute of Arm circles big and small (alt every :15) Tempo Push ups – 10 Reps (:03 tempo) Banded Shoulder… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Sumo Inchworm Push Ups (5-4-3-2-1) PVC Pass Throughs – 15 Reps   Pre-Game: 4 Rounds (10 Minute Cap) Run to Millburn Ave (150 Meter Row) 5 Shoulder to Overhead (ascending weights) 5… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 High Knees (down and back) Butt Kick (down and back) Frankenstein Walks (down and back) Inchworms (down and back) Enduro-Core: 10-9-8-7-6-5-4-3-2-1 (10 Minute Cap) Atomic Sit ups (25/15) B/W Rounds: Run… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movements 1 Minute of High knees and Butt Kicks (alternate every :15) 1 Minute of arm circles Big and Small (alternate every :15) KB Goblet Squat Tabata – 2 Minutes Couch Stretch –… 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 Pre-Game: 4 Rounds Run to Millburn Ave 3 Power Snatches 1 Round… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Banded Pull aparts – 30 Reps Pigeon Stretch – 1 Minute Per side Pre-Game: 4 Rounds 200 Meter Row 5 Push Press (ascending weights) 5 Broad Jumps   Workout: 24-21-18-15-12-9-6 Calorie Row/Bike Push… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 High Knees (down and back) Butt Kicks (down and back) Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 9 Min EMOM Min 1: 10 Shuttle Runs (25ft) Min 2: 5 Sumo DL High… Read more »