Workout of the Day

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row / 100 Meter Run / 300 Meter… Read more »

Warm-up: Group Dynamic  Glute Bridge Tabata – 2 Minutes :20s Glute Bridge Hold – :10s of Hip Thrusts Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Touch N’ Go Power Clean EMOM EMOM x 10 Minutes  Min1: (12/9)… Read more »

Warm-up: Group Dynamic  Jumping jacks – 30 Reps  Cat Camels w/ :03s pause – 10 SLOW Reps (5 per position) Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of SLOW air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat EMOM  EMOM x 15 Minutes  Min1: 100 Meter Run … 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 ——————————————————————————————————– Pre-Game: 3 Rounds w/ partner  200 Meter Run  5 Hang Power… 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  100 Meter Run  5 Thrusters (ascending weights)  :10s… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, burpees  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Push Press EMOM  Every 2:30 Minutes x 5 Rounds  250 Meter Row/Ski OR 300 Meter Bike … Read more »

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s plank on hands – :10s of SLOW Push Ups  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Ski/Bike  5 Front… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s Pause – 10 Reps (5 per side)  Banded Hamstring Stretch – 1 Min per side  ——————————————————————————————————– Strength: TNG Power Clean EMOM  Every 2:30 Minutes x 5 Rounds  Run… 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  Run to the end of the driveway  3… Read more »