Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then complete: 5 Rounds *If you struggle with the run scale to an 800 Meter Run *Wall Walk Scaling Options: ——————————————————————————————————– Cardio Option: For Time -Then… Read more »
WOD: Thursday, March 14th, 2024 (Burpee Day 45)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Practice rope climbs if you are doing them in the wod ——————————————————————————————————– Workout: AMRAP x 20 Minutes *Every 4 Minutes (including 0:00) complete: *Score is total # of rounds +… Read more »
WOD: Wednesday, March 13th, 2024 (Burpee Day 44)
Warm-up: Group Dynamic ——————————————————————————————————– Barbell Endurance: Burpee – Front Squat EMOM EMOM x 5 Minutes -Rest 1 FULL Minute- EMOM x 5 Minutes ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds Odd Rounds (1 and 3): -In remaining time complete… Read more »
WOD: Tuesday, March 12th, 2024 (Burpee Day 43)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -into- 12 – 10 – 8 -Then- -Into- 36 – 30 – 24 ——————————————————————————————————– Cardio Option: For Time -into- 12 – 10 – 8 -Then- -Into-… Read more »
WOD: Monday, March 11th, 2024 (Burpee Day 42)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 2 Minutes OFF) -In remaining time complete max reps of: INTV1: (135/95) INTV2: (155/105) INTV3: (185/115) *DB must be held in the… Read more »
WOD: Sunday, March 10th, 2024 (Burpee Day 41)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- 2 Rounds -Into- -Then- 2 Rounds -Into- -Then- 2 Rounds *RX+: CRX: Same Gymnastics progression as RX+ ——————————————————————————————————– Cardio Option: For Time -Then- 2 Rounds … Read more »
WOD: Saturday, March 9th, 2024 (Burpee Day 40)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds *Work on finding the right pace for you on the rower ——————————————————————————————————– Workout: Open Workout “24.2” AMRAP x 20 Minutes *Every 10 Meters = 1 Rep Scaled: 10 DL (135/95) / 50 Single… Read more »
WOD: Friday, March 8th, 2024 (Burpee Day 39)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF) 2 Rounds -In remaining time complete: *One score – All 3 rounds of cals added together ——————————————————————————————————– Cardio Option: 3 Intervals (5… Read more »
WOD: Thursday, March 7th, 2024 (Burpee Day 38)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds *Front Squats will come from the floor ——————————————————————————————————– Workout: For Time 4 Rounds -Then- ——————————————————————————————————– Cardio Option: For Time 4 Rounds -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, March 6th, 2024 (Burpee Day 37)
Warm-up: Group Dynamic ——————————————————————————————————– Barbell Endurance: Burpee – Snatch EMOM EMOM x 5 Minutes -Rest 1 FULL Minute- EMOM x 5 Minutes *Barbell should be light! Looking to hang on for all 5 reps each time *Goal here is to… Read more »
There are currently no active social stickers.