Workout of the Day

Due to the expected snowstorm and the state of emergency, we will be cancelling all classes for tomorrow (Monday, February 1st). Our original Monday programming will be shifted to Tuesday. Down below you’ll find an at home workout if you… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row  3 Power Snatches… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap) 150 Meter Row OR 100 Meter Run … Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 Minutes) 5 Sets x 3 Reps @75-80% of 1 Rep Max  *Can be done as touch n’ go… 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: 4 Rounds (12 Min Cap) 150 Meter Row OR 100 Meter Run 3 Front Squats (ascending… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of Shoulder Taps  PVC Lat/Shoulder Stretch – :30s per side x3 ——————————————————————————————————– Strength: Strict Press (12-15 Minutes) 5 Sets x 3 Reps @75-80%… Read more »

Warm-up: Group Dynamic Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Runner/Bike  3 Squat Snatches (ascending weights) :15s Hollow Hold  ——————————————————————————————————– Workout: For Time  Buy In:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Spiderman Lunges – 10 Reps per side  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 Minutes) 5 Sets x 3 Reps @ 75-80% of 1 Rep Max  *Sets… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on Hands – :10s of SLOW Push Ups  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row/Bike/Runner  5 Thrusters (ascending weights) 3… 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 (10 Minute Cap) 150 Meter Row OR 100 Meter Run  3 Power Cleans (ascending… Read more »