Group Dynamic Warmup: ——————————————————————————————————– Strength: Strict Press (17 Minutes) 4 Sets x 5 Reps *Light percentages so focus on form! *Keep your core braced, no arching *If you missed week 1, use today as a makeup day ——————————————————————————————————– Workout: For… Read more »
WOD: Thursday, October 2nd, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / 2 Min OFF) Intv 1 -in remaining time AMRAP of: -Rest 2 Minutes- Intv 2 -in remaining time AMRAP of: -Rest 2… Read more »
WOD: Wednesday, October 1st, 2025
Group Dynamic Warmup: ——————————————————————————————————– Strength: Deadlift (17 Minutes) 4 Sets x 5 Reps *Light percentages so focus on FORM!!! *Rest between sets *If you missed week 1, use today as a make up day ——————————————————————————————————– Workout: AMRAP x 16 Minutes … Read more »
WOD: Tuesday, September 30th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds *If you are rope climbing, sub 1 rope climb after round 2 ——————————————————————————————————– Workout: For Time -into- 12 – 9 – 6 4 – 3 – 2 -Then- -into- 3 Rounds *CRX: Barbell… Read more »
WOD: Monday, September 29th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes) 4 Sets x 5 Reps *Light percentages so focus on good squat positions *Bracing your core, weight in heels, torso upright *If you missed week 1 use today as a makeup… Read more »
WOD: Sunday, September 28th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: AMRAP x 20 Minutes Complete 2 Rounds of: -Then- Complete 2 Rounds of: *Once you complete 4 rounds you start back from the top *HSPU can be strict… Read more »
WOD: Saturday, September 27th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 1 Round -Then- 2 Rounds -Then- 4 Rounds *RX+ Weights: (135/95)(155/105)(185/115) (RX Reps) *CRX Weights: (155/105)(185/115)(205/125) (8-4-2 Reps) ——————————————————————————————————– Cardio Option: For Time 1 Round -Then-… Read more »
WOD: Friday, September 26th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Strength: Strict Press (17 Minutes) *Warm Up Rep Scheme: *New Strength Cycle: Base Building ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 5 Minutes -Rest 2 Minutes and Repeat- *4 Total Scores:… Read more »
WOD: Thursday, September 25th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: Chipper – For Time *RX+: 12 PS (135/95) / CRX: 12 PS (155/105) ——————————————————————————————————– Cardio Option: Chipper – For Time ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, September 24th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Strength: Deadlift (17 Minutes) *Warm Up Rep Scheme: *New Strength Cycle: Base Building ——————————————————————————————————– Workout: 4 intervals (3 Minutes ON / 1 Min OFF) AMRAP x 3 Minutes *Pick up where you leave off after rest… Read more »
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