WOD: Saturday, January 20th, 2024

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