Workout of the Day

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s plank on hands – :10s of shoulder taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Strict Press (12 Minutes) Build to a heavy single strict… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side   ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  5 Sumo Deadlift High Pulls (ascending weights) 5 Jump Squats … 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   ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) Build to a heavy single for… 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  150 Meter Row OR 100 Meter Run   3… 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  250 Meter Row  3 Power Cleans (ascending weights)  ——————————————————————————————————– Workout: 21 Minute AMRAP  Max… 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: 3 Rounds  10 Calorie Row/Bike/Runner  5 Front Squats (ascending weights) :15s Handstand Hold OR… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Run  3 Deadlifts (ascending weights) :15s… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands  / :10s of Shoulder taps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: (9/7) Calorie Row/Bike/Runner Min 2: 5… 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  40 Double Unders OR 80 Single Unders  3 Squat Cleans… 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 (10 Minute Cap) 150 Meter Row  5 Sumo… Read more »