Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 7 Minutes -In remaining time AMRAP of: -Rest :90s- AMRAP x 7 Minutes -In remaining time AMRAP of: -Rest :90s- AMRAP x 7 Minutes … Read more »
WOD: Friday, January 19th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) *Make sure you are retesting the same movement from week 1 ——————————————————————————————————– Workout: AMRAP x 16 Minutes *Score is total # of Rounds + Reps completed in 16 Min ——————————————————————————————————–… Read more »
WOD: Thursday, January 18th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 2 Rounds *Two hand touch on the Burpees *Pick a weight that allows you to complete 5 reps at a time ——————————————————————————————————– Cardio Option: For Time … Read more »
WOD: Wednesday, January 17th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes) *Warm Up Rep Scheme: ——————————————————————————————————– Workout: Every 5 Minutes x 3 Intervals -In remaining time, AMRAP of: *Brand new score for each interval *3 Total Scores – Rounds + Reps for… Read more »
WOD: Tuesday, January 16th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 4 Rounds -Into- 2 Rounds *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time 4 Rounds -Into- 2 Rounds ——————————————————————————————————– Core: 5 Rounds
WOD: Monday, January 15th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes) *Retest week is here, be aggressive and go for the PR! ——————————————————————————————————– Workout: Ladder + For Time Part A- Ladder x 12 Minutes 3, 6, 9, 12, 15, 18, 21, etc… … Read more »
WOD: Sunday, January 14th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition) *3 Scores – Reps accumulated across all 4 stations per Interval ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) … Read more »
WOD: Saturday, January 13th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Front squats come from the ground ——————————————————————————————————– Workout: For Time -Into- 11 – 9 – 7 -Then- -Into- 9 – 7 – 5 -Then- -Into- 7 – 5 – 3 … Read more »
WOD: Friday, January 12th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) ——————————————————————————————————– Workout: Open Workout “22.1” AMRAP x 15 Minutes *Score is total # of rounds + reps completed in 15 Minutes Wall Walk Scaling Options: ——————————————————————————————————– Core: 5 Rounds
WOD: Thursday, January 11th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time 3 Rounds -Then- -Then- 3 Rounds ——————————————————————————————————– Cardio Option: For Time 3 Rounds -Then- -Then- 3 Rounds ——————————————————————————————————– Core: 5 Rounds
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