Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Gymnastics-Endurance: EMOM x 12 Minutes (4 Rounds) *Increased Skill Options: ——————————————————————————————————– Workout: Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, 24, etc…  *Score is last FULL round completed + partial reps  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A:  Partner B: Complete 1 Round of *Partners switch once Partner B completes a full round  *Two Scores: ——————————————————————————————————– Solo Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *CRX: 3 Squat Cleans (205/125)  *Pick up where you leave off after rest period  *ONE score – total # of rounds +… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 12 Minutes  *:50s Cap on calories each round *Athletes choice on what weight to use for OHS *Can choose to increase weight each round  *Make sure the weight allows you to stay unbroken!… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Rounds For Time  -Into- 30 – 20 – 10  15 – 10 – 5  *Once you complete the ladder of ABSU and DL you start over again with meters ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 12 Minutes  *:50s Cap on calories each round *Athletes choice on what weight to use for FRL *Can choose to increase weight each round  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every time you… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 scores: *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 12 Minutes  *:50s Cap on calories each round *Athletes choice on what weight to use for HPC *Can choose to increase weight each round  *Make sure the weight allows you to stay unbroken! … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then- 2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Snatches can be squat or power ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *Snatches can be squat or power *Score is total # of rounds… Read more »