Workout of the Day

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s of bottom of squat hold – :10s of air squats  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds… 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 (12 Min Cap)  100 Meter Run  3 Squat Cleans (ascending weights)  :15s Hanging Knee… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s plank on hands – :10s of SLOW shoulder taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Jerk (17 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 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 Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of Jump Squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  3 Sets x 5 Reps @ 60% of… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ Pause – 10 SLOW Reps (5 per side)  Pigeon Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Clean (17 Minutes)  3 Sets x 3 Reps @ 65% of… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push ups  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row… Read more »

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

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Jerk (17 Minutes)  Establish a heavy single push or split jerk  *If you have… Read more »