Workout of the Day

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 3 Reps @ 85% of 1RM  2 Sets x… 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  (9/7) Calorie Row OR Bike  5 Power Cleans… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side)  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds w/ Partner  Run to the end… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of Jump Squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  5 Front Squats (ascending… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Cat – Camels – 10 SLOW Reps (5 per position)  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Push Press (15 Minutes)  3 Sets x 5 Reps @ 80%… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway  3 Clusters (ascending weights) … Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push Ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Snatch (15 Minutes)  3 Sets x 3 Reps @… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap)  100 Meter Run  3 Deadlifts… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of air squats  Pigeon Stretch – 1 minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 5 Reps @ 80% of… 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: 3 Rounds  200 Meter Run  5 Hang Power Cleans (ascending weights)  :15s Hanging Knee Raise Hold … Read more »