Workout of the Day

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  ——————————————————————————————————– Strength: Deadlift (15 Minutes)  Sets 1 and 2: 5 Reps @ 90% of 5 Rep Max … Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push Ups  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row / 100… 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)  Sets 1 and 2: 2 Reps @90% of 1 RM  Sets 3… Read more »

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  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row / 100 Meter Runner / 300 Meter… 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  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Runner/Bike 3 Squat Cleans (ascending… 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  ——————————————————————————————————– Strength: Strict Press (15 Minutes)  Sets 1, 2, and 3: 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)  1 Minute Row/Bike/Runner  5 Overhead… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs W/ Pause – 10 SLOW Reps (5 per side)  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  5 Sets x 5 Reps  Sets 1, 2,… 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  (9/7) Calorie Row/Bike/Runner  5 Power Snatches (ascending… 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 (17 Minutes)  Sets 1, 2, and 3: 3 Reps @… Read more »