Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you plan on rope climbing, sub in 1 after round 2 ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- *RX+: 8 Power Cleans (185/115) OR… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Min OFF)  AMRAP x 3 Minutes *Pick up where you leave off after rest period  *RX+: 3 Overhead Squats (135/95)  *CRX:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 3 Rounds  Double Under Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Make-Up Day (17 Minutes)  *Pick one of the three movements from this past cycle (Back squat, Deadlift, Strict Press)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Burpee-Pull Up Scaling options:  ——————————————————————————————————– Cardio Option: For Time  -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *CRX Weights: (135/95) Same Reps  *Strict Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap) *Front squats come from the ground  ——————————————————————————————————– Workout: For Time  6 Rounds  Odd Rounds (1, 3, 5) Even Rounds (2, 4, 6)  -Then- *DB can be held any style EXCEPT for… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *Warm Up Rep Scheme:  *Make small jumps during warm up sets  *Unrack the bar, set your feet, and PRESS!  *Rest between heavy attempts ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  *RX+: (115/85) (135/95) (155/105) (RX Reps)  *CRX: (135/95) (155/105) (185/115) (10-10-10 Reps)  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Strength: Deadlift (17 Minutes)  *Warm Up Rep Scheme: *Use a belt for extra core assistance  *Focus on your set up on every single attempt  *Be aggressive and go for the PR! ——————————————————————————————————– Workout: Every 4 Minutes… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 11 – 9 – 7  -Then- -into- 3 Rounds  *RX+: S2OH (155/105) OR Bar/Ring MU (6-5-4) / (3x 5 Reps)  *CRX: S2OH (155/105) AND Bar/Ring… Read more »