Workout of the Day

Warm-up: Group Dynamic Glute Bridges – 10 SLOW Reps w/ :01s pause Bird Dogs w/ :03s pause – 10 SLOW Reps (5 Per side)  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  3 Sets x… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row / 100 Meter Run / 300 Meter Bike … Read more »

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 Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of slow push ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run 3 Squat Snatches (ascending… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5 Hang… Read more »

Warm-up: Group Dynamic Squat – Lunge Tabata – 2 Minutes  :20s Bottom of Squat Hold – :10s of Alt Lunges Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  3 Sets x 3 Reps @ 82%… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank – :10s of Slow Shoulder Taps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run / 250 Meter Row / 600 Meter… 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)  3 Sets x 3 Reps @ 82%… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  3 Power Snatches (ascending… 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: Back Squat (17 Minutes)  3 Sets x 3 Reps @ 82% of… Read more »