Workout of the Day

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes) Build to a one rep max pause back squat *(3 second… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Hang Power Snatches (ascending weights) 5 Rage Balls (20/15)   Workout:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata- 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Calorie Row/Bike/Runner (10/8) 5 Atomic Sit ups (25/15) 3 Front Squats (ascending weights)   Workout: AMRAP x 20 Minutes 300… Read more »

Warm-up: Group Dynamic PVC Lateral hop Tabata – 2 Minutes Sumo Inchworm Push ups – (5-4-3-2-1)   Pre-Game: 4 Rounds Run the Stairs 5 Sumo Deadlift High Pulls :20s Plank on Hands   Workout: 4 Rounds 400 Meter Run 30… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps 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 150 Meter Row… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC lat stretch – :30s each direction Frog Stretch – 1:30 HOLD   Pre-Game: 4 Rounds Run the Stairs 5 Overhead Squats (ascending weights) :10s active hang from the pull up bar… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds 30 Double Unders 5 Power Cleans (ascending weights) 5 Broad Jumps   Workout: AMRAP… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Single Leg Glute Bridges – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds (with partner) Run the Stairs 3-5 Deadlifts (ascending weights) :15s Plank… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 5 Front Squats (ascending weights) :10s Knee Raise Hold   Workout: 4 Rounds  300 Meter Run… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side   Pre-Game: 4 Rounds Calorie Row (10/8), Calorie Bike/Run (7/5) 3 Power Snatches (ascending weights)… Read more »