Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats are coming from the floor  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals (10 Minutes ON / 2 Min Rest)  -In remaining time AMRAP of:  *Two scores – Rounds + Reps for each interval  ——————————————————————————————————– Cardio Option: 2 Intervals… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…  -Rest 2 Minutes-  Part B –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  *Partner up with someone for the pregame  *Partner B staggers a minute behind ——————————————————————————————————– Workout: Open Workout “23.1”  AMRAP x 14 Minutes  Masters RX Version (55+ and over)  ——————————————————————————————————– Scaled Version: AMRAP… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Shoulder To Overhead (17 Minutes)  *Last test day of our cycle, go for the PR!! ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Score is total # of calories completed… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- 2 Rounds  -Then- 1 Round ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- 2 Rounds  -Then- 1 Round ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Power Clean + 1 Squat Clean  *Must hang on to the barbell between PC and SC for it to count ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -In remaining… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 16 – 12 – 8  -Then- -Into- 8 – 12 – 16  ——————————————————————————————————– Cardio Option: For Time  -Into- 16 – 12 – 8  -Then- -Into-… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Make big jumps and be aggressive, go for the PR!  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Make sure you are viewing the correct day as the workouts are posted until Sunday.