Workout of the Day

Warm-up: Group Dynamic Cat Camels – 10 SLOW Reps PVC Pass Through – 10 SLOW Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: 100 Meter Run  Min 2: 5 Front Squats (ascending weights) … 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  Run to the end of the driveway  5 Deadlifts (ascending weights)  :10s Chin… 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 ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row OR Bike  3 Hang… 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  100 Meter Run  6 Alt Front Rack Lunges… 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 (12 Min Cap) 200 Meter Run  3 Power Cleans (ascending weights)  ——————————————————————————————————– Workout: AMRAP… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x3  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway  3 Snatches (ascending… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row/ 100 Meter Runner/ 300 Meter Bike  5… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  Establish a new 1 Rep Max  *Final test… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 100 Meter Run  Min 2: 5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side)  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes) Establish a new 1RM  Warm Up Sets:… Read more »