Workout of the Day

Warm-up: Group Dynamic  Lunge/Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of bodyweight lunges  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run / 150 Meter Row / 300 Meter Bike … Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  3 Power Snatches (ascending weights) … Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of Jump Squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  5 Thrusters (ascending weights)  :15s Hanging Knee… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, :20s of lateral hops, :20s of Air Squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  250 Meter Row / 200 Meter Run / 600 Meter… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner/Ski  5 Deadlifts (ascending weights)  :15s Handstand Hold… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row / 100 Meter Run / 300 Meter… Read more »

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of SLOW Push ups  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  1 Minute Row OR Bike  5 Power… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause per rep – 10 Total (5 per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) (9/7) Calorie Row/Bike/Runner/Ski 5 Deadlifts … Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Shoulder to Overhead Max + EMOM  Part A – 7 Minutes  Establish a heavy… Read more »