Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean (17 Minutes) 4 Sets x 2 Reps *Continue to stick with squat or power from week 1 *Really put an emphasis on speed during warm up sets *All sets done as DROP SINGLES (NO… Read more »
WOD: Tuesday, June 3rd, 2025 (Burpee Day 127)
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 1 Round -Then- 2 Rounds -Then- 4 Rounds *RX+: S2OH (155/105) OR Legless Rope Climbs *CRX: S2OH (155/105) AND Legless Rope Climbs *Rope Climb Scaling Options: … Read more »
WOD: Monday, June 2nd, 2025 (Burpee Day 126)
Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes) 4 Sets x 3 Reps *Getting heavier so use a belt to ensure a tight core *Make sure you are resting between sets ——————————————————————————————————– Workout: For Time -Then- -Then- ——————————————————————————————————– Cardio… Read more »
WOD: Sunday, June 1st, 2025 (Burpee Day 125)
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 7 Minutes -Then, in remaining time AMRAP of: -Rest :90s- AMRAP x 7 Minutes -Then, in remaining time AMRAP of: -Rest :90s- AMRAP x… Read more »
WOD: Saturday, May 31st, 2025 (Burpee Day 124)
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Front Squats come from the ground ——————————————————————————————————– Workout: For Time 4 Rounds -then- 2 Rounds *RX+: Same Weight but chest to bar pull ups *CRX: 5 FS (185/115), 10 FS… Read more »
WOD: Friday, May 30th, 2025 (Burpee Day 123)
Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes) 4 Sets x 2 Reps *Continue to stick with what you picked week 1 *Focus on your technique during warm up sets *Speed is key so be speedy! *Rest between working sets… Read more »
WOD: Thursday, May 29th, 2025 (Burpee Day 122)
Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean (17 Minutes) 4 Sets x 2 Reps *All sets done as drop singles – NO TNG *Continue to stick with what you picked week 1 *Focus on your technique during warm up sets *Rest… Read more »
WOD: Wednesday, May 28th, 2025 (Burpee Day 121)
Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squats (17 Minutes) 4 Sets x 3 Reps *As weight gets heavier, really focus on bracing your core *Rest between sets ——————————————————————————————————– Workout: For Time -into- 2 Rounds -Then- -into- 2 Rounds -Then- ——————————————————————————————————–… Read more »
WOD: Tuesday, May 27th, 2025 (Burpee Day 120)
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF) Buy in: Complete the ladder 7 – 5 – 3 35 – 25 – 15 -in remaining time complete: *CRX:… Read more »
WOD: Monday, May 26th, 2025 (Burpee Day 119) 2 Classes ONLY! 7am-8:30, 9 AM-10:30
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: “MURPH” For Time *RX: With a weight vest (20/14) *Partition reps as desired Scaled: Banded Pull ups, Jumping Pull ups, Ring Rows ——————————————————————————————————– Hero Wod Option 2: “Loredo” 6… Read more »
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