Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -then- 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2  -then- *RX+: Thrusters (135/95) (RX reps) OR Burpee… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 3 Reps  *Partner up with someone and spot each other  *Make sure you are resting between sets (:90s – 2 min b/w)  ——————————————————————————————————– Workout: AMRAP x 16 Minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Sub in 1 rope climb after round 2 ——————————————————————————————————– Workout: For Time  500 Meter Run  *Rope Climb Scaling Options: ——————————————————————————————————– Cardio Option: For Time  500 Meter Run  ——————————————————————————————————– Core: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (6 Minutes ON / 2 Min OFF)  Buy in: Full ladder of 14 – 10 – 6  7 – 5 – 3  -in remaining time complete:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -then- -into- 2 Rounds  -then- -into- 2 Rounds  *Handstand Push Up / Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -into- 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  Sets 1 and 2: 2 Cleans + 2 Front Squats @ 85% of 1RM  Sets 3 and 4: 2 Cleans + 2 Front Squats @ 90% of 1RM  *Complete… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *One score: total # of Calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3 Minutes… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Barbell must be done as 2 movements  *Squat Clean + Jerk (can’t be a cluster)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 6 Squat Clean and Jerks (155/105) … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 3 Reps  *Make sure you rest between working sets (:90s – 2 min)  *Focus on getting FULL ROM  *Have a spotter nearby in case  ——————————————————————————————————– Workout: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 intervals (6 Minutes ON / :90s OFF)  Intv1:  -in remaining time AMRAP of:  Intv 2:  -in remaining time AMRAP of:  Intv 3:  -in remaining time AMRAP of:  *Two Hand touch… Read more »