Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: For Time -Then- 4 Rounds -Then- ——————————————————————————————————– Cardio Option: For Time -Then- 4 Rounds -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, June 7th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes) 1 Hang Squat Clean + 1 Squat Clean *Both cleans must be full squats *Touch and Go not necessary *Must complete the other clean immediately after the first for it to… Read more »
WOD: Tuesday, June 6th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Throw in some rope climbs if you plan on doing them ——————————————————————————————————– Workout: For Time -Into- 12 – 9 – 6 4 – 3 – 2 -Then- -Into- 6 –… Read more »
WOD: Monday, June 5th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes) *Make sure you rest between heavy attempts *Warm Up rep scheme: 5-5-3-3-1-1-1-1-1…. ——————————————————————————————————– Workout: For Time 3 Rounds ——————————————————————————————————– Cardio Option: For Time 3 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Sunday, June 4th, 2023 (Burpee Day 126)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 9 Minutes -Rest :90s- AMRAP x 7 Minutes -Rest :90s- AMRAP x 5 Minutes *3 separate scores – Rounds + Reps for each AMRAP ——————————————————————————————————– Cardio… Read more »
WOD: Saturday, June 3rd, 2023 (Burpee Day 125)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 12 – 9 – 6 -Then- -Into- 9 – 6 – 3 -Then- -Into- 6 – 3 – 1 *CRX: Bar/Ring Muscle Ups (3-2-1) for… Read more »
WOD: Friday, June 2nd, 2023 (Burpee Day 124)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds -In remaining time complete max reps of: *Rest 2 Minutes between round 3 and 4 *3 total scores: ——————————————————————————————————– Cardio Option: Every 3 Minutes x… Read more »
WOD: Thursday, June 1st, 2023 (Burpee Day 123)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) -Then in remaining time AMRAP of: *Two hand touch on the burpees to a target *Two Scores – Rounds + Reps for… Read more »
WOD: Wednesday, May 31st, 2023 (Burpee Day 122)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 1 Round -Then- 2 Rounds -Then- 4 Rounds ——————————————————————————————————– Cardio Option: For Time 1 Round -Then- 2 Rounds -Then- 4 Rounds ——————————————————————————————————– Core: 5 Rounds
WOD: Tuesday, May 30th, 2023 (Burpee Day 121)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 18 Minutes *Every 3 Minutes (NOT including 0:00) complete: *Score is total # of Calories completed in 18 Minutes ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes *Every 3 Minutes… Read more »
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